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 (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 (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)
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

Helps the regulation of hormones in the body; Important for the stimulation of antibodies.

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%