Porgy, steamed or poached
✓
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)23 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)15 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 cup, cooked, flaked (136 g)
179.5 calories, 42.3 from fat
 
Carbs
0 g
 
Proteins
32.3 g
 
Fat
4.7 g
 
Sat. Fat
1.1 g

KEY FACTS

(learn about health benefits or risks)
  • Porgy, steamed or poached has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.05 cal/oz).
  • Rich in vitamins and minerals (24.3%/cal) - a good source of Selenium (important for the stimulation of antibodies), Vitamin B12 (helps you to get a good night's sleep), Phosphorus (helps provide effective digestion) and Vitamin B6 (helps prevent formation of kidney stones).
  • Porgy, steamed or poached contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.01%/oz).
  • Good source of proteins (47% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Medium
Density
(1.3 cal/g)
High
Density
(24.3 %/cal)
Medium
Density
(0.4 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
65%
Protein
0%
Carbs
0%
Fiber
7%
Fat
6%
Saturated Fat
30%
Cholesterol
21%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
60 min
24 min
45 min
72 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

Important for the stimulation of antibodies; Stimulates the creation of antioxidants.

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Porgy, steamed or poached

Serving Size: cup, cooked, flaked (136g)

* Amount Per Serving
Calories 179.5 cal
Calories from Fat 42.3 cal
% Daily Value
Total Fat 4.7 g 7.2%
Saturated Fat 1.1 g 5.5%
Cholesterol 88.4 mg 29.5%
Sodium 496.4 mg 20.7%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 32.3 g 64.6%
 
Vitamins
Vitamin A 122.4 IU 2.4%
Vitamin B6 0.4 mg 20.5%
Vitamin B12 2 mcg 34%
Vitamin C 0 mg 0%
Vitamin D 2 mcg 0.5%
Vitamin E 0 mg 0%
Vitamin K 0.1 mcg 0.2%
 
Minerals
Calcium (Ca) 68 mg 6.8%
Copper (Cu) 0.1 mg 4.4%
Iron (Fe) 0.9 mg 5.1%
Magnesium (Mg) 35.4 mg 8.8%
Manganese (Mn) 0 mg 0%
Potassium (K) 417.5 mg 11.9%
Phosphorus (P) 284.2 mg 28.4%
Selenium (Se) 62.4 mcg 89.2%
Zinc (Zn) 0.8 mg 5.4%