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 (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 decrease asthma attacks in severity and frequency).
  • 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

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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; A powerful booster of heart health.

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%