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 large fillet (255 g)
438.6 calories, 78.3 from fat
 
Carbs
33.4 g
 
Proteins
53.1 g
 
Fat
8.7 g
 
Sat. Fat
2.3 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 (a powerful booster of heart health), Phosphorus (a vital part of the body growth process), Vitamin B12 (helps prevent Alzheimer's disease) 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)
106%
Protein
11%
Carbs
6%
Fiber
13%
Fat
11%
Saturated Fat
44%
Cholesterol
48%
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

Stimulates the creation of antioxidants; Helps the regulation of hormones in the body.

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: large fillet (255g)

* Amount Per Serving
Calories 438.6 cal
Calories from Fat 78.3 cal
% Daily Value
Total Fat 8.7 g 13.4%
Saturated Fat 2.3 g 11.3%
Cholesterol 132.6 mg 44.2%
Sodium 1145 mg 47.7%
Total Carbohydrate 33.4 g 11.1%
Dietary Fiber 1.5 g 6.1%
Sugars (Added) 0 g 0%
Protein 53.1 g 106.2%
 
Vitamins
Vitamin A 263.5 IU 5.3%
Vitamin B6 0.7 mg 35.6%
Vitamin B12 3.3 mcg 54.8%
Vitamin C 0 mg 0%
Vitamin D 3.3 mcg 0.8%
Vitamin E 0 mg 0%
Vitamin K 2 mcg 2.6%
 
Minerals
Calcium (Ca) 181.1 mg 17.9%
Copper (Cu) 0.2 mg 10.8%
Iron (Fe) 3.4 mg 18.7%
Magnesium (Mg) 74 mg 18.5%
Manganese (Mn) 0 mg 0%
Potassium (K) 826.2 mg 23.6%
Phosphorus (P) 548.3 mg 54.8%
Selenium (Se) 104.6 mcg 149.4%
Zinc (Zn) 1.8 mg 11.9%