Porgy, coated, baked or broiled, fat not added in cooking
✓
Small Fillet113 g
✓
Medium Fillet170 g
✓
Large Fillet255 g
✓
Small Snapper (yield After Cooking, Bone Removed)327 g
✓
Medium Snapper (yield After Cooking, Bone Removed)490 g
✓
Large Snapper (yield After Cooking, Bone Removed)1306 g
✓
Small Porgy (yield After Cooking, Bone Removed)82 g
✓
Medium Porgy (yield After Cooking, Bone Removed)163 g
✓
Large Porgy (yield After Cooking, Bone Removed)245 g
✓
Cup, Cooked, Flaked136 g
✓
Oz, Boneless, Raw (yield After Cooking)27 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)18 g
✓
Oz, With Bone, Cooked (yield After Bone Removed)19 g
✓
Cubic Inch, With Bone, Cooked (yield After Bone Removed)11 g
✓
Cubic Inch, Boneless, Cooked17 g

Calories in 1 cup, cooked, flaked (136 g)
233.9 calories, 42.3 from fat
 
Carbs
17.8 g
 
Proteins
28.3 g
 
Fat
4.7 g
 
Sat. Fat
1.2 g

KEY FACTS

(learn about health benefits or risks)
  • Porgy, coated, baked or broiled, fat not added in cooking has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.06 cal/oz).
  • Rich in vitamins and minerals (18.7%/cal) - a good source of Selenium (important for the stimulation of antibodies), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue), Vitamin B12 (helps you to get a good night's sleep) and Vitamin B6 (reduces the risk of heart attack).
  • Porgy, coated, baked or broiled, fat not added in cooking contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.01%/oz).
  • Good source of proteins (42% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(1.7 cal/g)
High
Density
(18.7 %/cal)
Medium
Density
(0.4 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
57%
Protein
6%
Carbs
3%
Fiber
7%
Fat
6%
Saturated Fat
24%
Cholesterol
25%
Sodium
0%
Added Sugar

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VITAMINS

(% of daily value based on 2000 calories per day)

MINERALS

(% of daily value based on 2000 calories per day)

Great source of Selenium

Helps the regulation of hormones in the body; A powerful booster of heart health.

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Porgy, coated, baked or broiled, fat not added in cooking

Serving Size: cup, cooked, flaked (136g)

* Amount Per Serving
Calories 233.9 cal
Calories from Fat 42.3 cal
% Daily Value
Total Fat 4.7 g 7.2%
Saturated Fat 1.2 g 6%
Cholesterol 70.7 mg 23.6%
Sodium 610.6 mg 25.4%
Total Carbohydrate 17.8 g 5.9%
Dietary Fiber 0.8 g 3.3%
Sugars (Added) 0 g 0%
Protein 28.3 g 56.7%
 
Vitamins
Vitamin A 140.5 IU 2.8%
Vitamin B6 0.4 mg 19%
Vitamin B12 1.8 mcg 29.2%
Vitamin C 0 mg 0%
Vitamin D 1.8 mcg 0.4%
Vitamin E 0 mg 0%
Vitamin K 1.1 mcg 1.4%
 
Minerals
Calcium (Ca) 96.6 mg 9.5%
Copper (Cu) 0.1 mg 5.8%
Iron (Fe) 1.8 mg 10%
Magnesium (Mg) 39.4 mg 9.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 440.6 mg 12.6%
Phosphorus (P) 292.4 mg 29.2%
Selenium (Se) 55.8 mcg 79.7%
Zinc (Zn) 1 mg 6.3%