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 porgy (yield after cooking, bone removed) (163 g)
280.4 calories, 50.4 from fat
 
Carbs
21.4 g
 
Proteins
34 g
 
Fat
5.6 g
 
Sat. Fat
1.4 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 (stimulates the creation of antioxidants), Phosphorus (helps provide effective digestion), Vitamin B12 (helps prevent Alzheimer's disease) 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)
68%
Protein
7%
Carbs
4%
Fiber
9%
Fat
7%
Saturated Fat
28%
Cholesterol
31%
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; A powerful booster of heart health.

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 porgy (yield after cooking, bone removed) (163g)

* Amount Per Serving
Calories 280.4 cal
Calories from Fat 50.4 cal
% Daily Value
Total Fat 5.6 g 8.6%
Saturated Fat 1.4 g 7.2%
Cholesterol 84.8 mg 28.3%
Sodium 731.9 mg 30.5%
Total Carbohydrate 21.4 g 7.1%
Dietary Fiber 1 g 3.9%
Sugars (Added) 0 g 0%
Protein 34 g 67.9%
 
Vitamins
Vitamin A 168.4 IU 3.4%
Vitamin B6 0.5 mg 22.7%
Vitamin B12 2.1 mcg 35%
Vitamin C 0 mg 0%
Vitamin D 2.1 mcg 0.5%
Vitamin E 0 mg 0%
Vitamin K 1.3 mcg 1.6%
 
Minerals
Calcium (Ca) 115.7 mg 11.4%
Copper (Cu) 0.1 mg 6.9%
Iron (Fe) 2.2 mg 12%
Magnesium (Mg) 47.3 mg 11.8%
Manganese (Mn) 0 mg 0%
Potassium (K) 528.1 mg 15.1%
Phosphorus (P) 350.5 mg 35%
Selenium (Se) 66.8 mcg 95.5%
Zinc (Zn) 1.1 mg 7.6%