Porgy, coated, baked or broiled, fat 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, Flaked, Cooked136 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)
243 calories, 90 from fat
 
Carbs
14.1 g
 
Proteins
22.5 g
 
Fat
10 g
 
Sat. Fat
1.8 g

KEY FACTS

(learn about health benefits or risks)
  • Porgy, coated, baked or broiled, fat added in cooking has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.08 cal/oz).
  • Rich in vitamins and minerals (15.1%/cal) - a good source of Selenium (helps the regulation of hormones in the body), Vitamin B12 (helps prevent Alzheimer's disease), Phosphorus (helps provide effective digestion) and Vitamin B6 (helps decrease asthma attacks in severity and frequency).
  • Porgy, coated, baked or broiled, fat 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 (40% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(2.2 cal/g)
High
Density
(15.1 %/cal)
Medium
Density
(0.4 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
45%
Protein
5%
Carbs
3%
Fiber
15%
Fat
9%
Saturated Fat
19%
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

A powerful booster of heart health; Stimulates the creation of antioxidants.

NUTRITION LABEL

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

Nutrition Facts

Porgy, coated, baked or broiled, fat added in cooking

Serving Size: small fillet (113g)

* Amount Per Serving
Calories 243 cal
Calories from Fat 90 cal
% Daily Value
Total Fat 10 g 15.4%
Saturated Fat 1.8 g 8.9%
Cholesterol 55.4 mg 18.5%
Sodium 507.4 mg 21.1%
Total Carbohydrate 14.1 g 4.7%
Dietary Fiber 0.7 g 2.7%
Sugars (Added) 0 g 0%
Protein 22.5 g 45%
 
Vitamins
Vitamin A 109.2 IU 2.2%
Vitamin B6 0.3 mg 15.1%
Vitamin B12 1.4 mcg 23.4%
Vitamin C 0 mg 0%
Vitamin D 1.5 mcg 0.4%
Vitamin E 0 mg 0%
Vitamin K 7.9 mcg 9.9%
 
Minerals
Calcium (Ca) 76.8 mg 7.9%
Copper (Cu) 0.1 mg 4.6%
Iron (Fe) 1.4 mg 8%
Magnesium (Mg) 31.6 mg 7.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 350.3 mg 10%
Phosphorus (P) 232.8 mg 23.3%
Selenium (Se) 44.3 mcg 63.3%
Zinc (Zn) 0.8 mg 5%