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 (important for the stimulation of antibodies), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue), 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

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
93 min
37 min
70 min
112 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

Stimulates the creation of antioxidants; Helps the regulation of hormones in the body.

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%