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 you to get a good night's sleep), Phosphorus (helps provide effective digestion) and Vitamin B6 (helps prevent formation of kidney stones).
  • 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

Helps the regulation of hormones in the body; 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%