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 (helps the regulation of hormones in the body), Phosphorus (a vital part of the body growth process), Vitamin B12 (helps you to get a good night's sleep) and Vitamin B6 (helps cure depression).
  • 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

Important for the stimulation of antibodies; Stimulates the creation of antioxidants.

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%