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 porgy (yield after cooking, bone removed) (245 g)
421.4 calories, 75.6 from fat
 
Carbs
32.1 g
 
Proteins
51 g
 
Fat
8.4 g
 
Sat. Fat
2.2 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 (a powerful booster of heart health), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue), Vitamin B12 (helps prevent Alzheimer's disease) and Vitamin B6 (helps prevent formation of kidney stones).
  • 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)
102%
Protein
11%
Carbs
6%
Fiber
13%
Fat
11%
Saturated Fat
43%
Cholesterol
46%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
140 min
56 min
105 min
169 min

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 porgy (yield after cooking, bone removed) (245g)

* Amount Per Serving
Calories 421.4 cal
Calories from Fat 75.6 cal
% Daily Value
Total Fat 8.4 g 12.9%
Saturated Fat 2.2 g 10.8%
Cholesterol 127.4 mg 42.5%
Sodium 1100.1 mg 45.8%
Total Carbohydrate 32.1 g 10.7%
Dietary Fiber 1.5 g 5.9%
Sugars (Added) 0 g 0%
Protein 51 g 102.1%
 
Vitamins
Vitamin A 253.2 IU 5.1%
Vitamin B6 0.7 mg 34.2%
Vitamin B12 3.2 mcg 52.7%
Vitamin C 0 mg 0%
Vitamin D 3.2 mcg 0.8%
Vitamin E 0 mg 0%
Vitamin K 2 mcg 2.5%
 
Minerals
Calcium (Ca) 174 mg 17.2%
Copper (Cu) 0.2 mg 10.4%
Iron (Fe) 3.2 mg 18%
Magnesium (Mg) 71.1 mg 17.8%
Manganese (Mn) 0 mg 0%
Potassium (K) 793.8 mg 22.7%
Phosphorus (P) 526.8 mg 52.7%
Selenium (Se) 100.5 mcg 143.5%
Zinc (Zn) 1.7 mg 11.4%