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 medium fillet (170 g)
224.4 calories, 52.2 from fat
 
Carbs
0 g
 
Proteins
40.4 g
 
Fat
5.8 g
 
Sat. Fat
1.4 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 (stimulates the creation of antioxidants), Vitamin B12 (helps prevent Alzheimer's disease), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue) and Vitamin B6 (helps cure depression).
  • 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)
81%
Protein
0%
Carbs
0%
Fiber
9%
Fat
7%
Saturated Fat
37%
Cholesterol
26%
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; Helps the regulation of hormones in the body.

NUTRITION LABEL

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

Nutrition Facts

Porgy, steamed or poached

Serving Size: medium fillet (170g)

* Amount Per Serving
Calories 224.4 cal
Calories from Fat 52.2 cal
% Daily Value
Total Fat 5.8 g 9%
Saturated Fat 1.4 g 6.8%
Cholesterol 110.5 mg 36.8%
Sodium 620.5 mg 25.9%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 40.4 g 80.7%
 
Vitamins
Vitamin A 153 IU 3.1%
Vitamin B6 0.5 mg 25.7%
Vitamin B12 2.6 mcg 42.5%
Vitamin C 0 mg 0%
Vitamin D 2.6 mcg 0.6%
Vitamin E 0 mg 0%
Vitamin K 0.2 mcg 0.2%
 
Minerals
Calcium (Ca) 85 mg 8.5%
Copper (Cu) 0.1 mg 5.4%
Iron (Fe) 1.1 mg 6.3%
Magnesium (Mg) 44.2 mg 11.1%
Manganese (Mn) 0 mg 0%
Potassium (K) 521.9 mg 14.9%
Phosphorus (P) 355.3 mg 35.5%
Selenium (Se) 78 mcg 111.5%
Zinc (Zn) 1 mg 6.8%