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 small fillet (113 g)
194.4 calories, 35.1 from fat
 
Carbs
14.8 g
 
Proteins
23.5 g
 
Fat
3.9 g
 
Sat. Fat
1 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 (helps provide effective digestion), Vitamin B12 (helps you to get a good night's sleep) 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)
47%
Protein
5%
Carbs
3%
Fiber
6%
Fat
5%
Saturated Fat
20%
Cholesterol
21%
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

Stimulates the creation of antioxidants; 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: small fillet (113g)

* Amount Per Serving
Calories 194.4 cal
Calories from Fat 35.1 cal
% Daily Value
Total Fat 3.9 g 5.9%
Saturated Fat 1 g 5%
Cholesterol 58.8 mg 19.6%
Sodium 507.4 mg 21.1%
Total Carbohydrate 14.8 g 4.9%
Dietary Fiber 0.7 g 2.7%
Sugars (Added) 0 g 0%
Protein 23.5 g 47.1%
 
Vitamins
Vitamin A 116.8 IU 2.3%
Vitamin B6 0.3 mg 15.8%
Vitamin B12 1.5 mcg 24.3%
Vitamin C 0 mg 0%
Vitamin D 1.5 mcg 0.4%
Vitamin E 0 mg 0%
Vitamin K 0.9 mcg 1.1%
 
Minerals
Calcium (Ca) 80.2 mg 7.9%
Copper (Cu) 0.1 mg 4.8%
Iron (Fe) 1.5 mg 8.3%
Magnesium (Mg) 32.8 mg 8.2%
Manganese (Mn) 0 mg 0%
Potassium (K) 366.1 mg 10.5%
Phosphorus (P) 243 mg 24.3%
Selenium (Se) 46.3 mcg 66.2%
Zinc (Zn) 0.8 mg 5.3%