Porgy, 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)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 porgy (yield after cooking, bone removed) (163 g)
216.8 calories, 50.4 from fat
 
Carbs
0.2 g
 
Proteins
38.8 g
 
Fat
5.6 g
 
Sat. Fat
1.3 g

KEY FACTS

(learn about health benefits or risks)
  • Porgy, 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 (0.05 cal/oz).
  • Rich in vitamins and minerals (25.5%/cal) - a good source of Selenium (stimulates the creation of antioxidants), Vitamin B12 (helps you to get a good night's sleep), Phosphorus (helps provide effective digestion), Vitamin B6 (reduces the risk of heart attack) and Potassium (helps reduce the risk of heart diseases and hypertension).
  • Porgy, 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 (48% 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
(25.5 %/cal)
Medium
Density
(0.4 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
78%
Protein
0%
Carbs
0%
Fiber
9%
Fat
7%
Saturated Fat
35%
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

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, baked or broiled, fat not added in cooking

Serving Size: medium porgy (yield after cooking, bone removed) (163g)

* Amount Per Serving
Calories 216.8 cal
Calories from Fat 50.4 cal
% Daily Value
Total Fat 5.6 g 8.6%
Saturated Fat 1.3 g 6.6%
Cholesterol 106 mg 35.3%
Sodium 627.6 mg 26.1%
Total Carbohydrate 0.2 g 0.1%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 38.8 g 77.5%
 
Vitamins
Vitamin A 168.4 IU 3.4%
Vitamin B6 0.6 mg 27.8%
Vitamin B12 2.6 mcg 43.2%
Vitamin C 0.8 mg 1.4%
Vitamin D 2.4 mcg 0.6%
Vitamin E 0 mg 0%
Vitamin K 0.2 mcg 0.2%
 
Minerals
Calcium (Ca) 83.1 mg 8.2%
Copper (Cu) 0.1 mg 5.3%
Iron (Fe) 1.1 mg 6.1%
Magnesium (Mg) 47.3 mg 11.8%
Manganese (Mn) 0 mg 0%
Potassium (K) 591.7 mg 16.9%
Phosphorus (P) 379.8 mg 38%
Selenium (Se) 75 mcg 107.1%
Zinc (Zn) 1 mg 6.6%