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 medium fillet (170 g)
292.4 calories, 52.2 from fat
 
Carbs
22.3 g
 
Proteins
35.4 g
 
Fat
5.8 g
 
Sat. Fat
1.5 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 (helps provide effective digestion), Vitamin B12 (helps you to get a good night's sleep) and Vitamin B6 (helps decrease asthma attacks in severity and frequency).
  • 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)
71%
Protein
7%
Carbs
4%
Fiber
9%
Fat
8%
Saturated Fat
30%
Cholesterol
32%
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

A powerful booster of heart health; 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: medium fillet (170g)

* Amount Per Serving
Calories 292.4 cal
Calories from Fat 52.2 cal
% Daily Value
Total Fat 5.8 g 8.9%
Saturated Fat 1.5 g 7.5%
Cholesterol 88.4 mg 29.5%
Sodium 763.3 mg 31.8%
Total Carbohydrate 22.3 g 7.4%
Dietary Fiber 1 g 4.1%
Sugars (Added) 0 g 0%
Protein 35.4 g 70.8%
 
Vitamins
Vitamin A 175.7 IU 3.5%
Vitamin B6 0.5 mg 23.7%
Vitamin B12 2.2 mcg 36.6%
Vitamin C 0 mg 0%
Vitamin D 2.2 mcg 0.6%
Vitamin E 0 mg 0%
Vitamin K 1.4 mcg 1.7%
 
Minerals
Calcium (Ca) 120.7 mg 11.9%
Copper (Cu) 0.1 mg 7.2%
Iron (Fe) 2.2 mg 12.5%
Magnesium (Mg) 49.3 mg 12.3%
Manganese (Mn) 0 mg 0%
Potassium (K) 550.8 mg 15.7%
Phosphorus (P) 365.5 mg 36.6%
Selenium (Se) 69.7 mcg 99.6%
Zinc (Zn) 1.2 mg 7.9%