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 large fillet (255 g)
336.6 calories, 78.3 from fat
 
Carbs
0 g
 
Proteins
60.5 g
 
Fat
8.7 g
 
Sat. Fat
2.1 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 (a powerful booster of heart health), Vitamin B12 (helps you to get a good night's sleep), Phosphorus (helps provide effective digestion) and Vitamin B6 (reduces the risk of heart attack).
  • 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)
121%
Protein
0%
Carbs
0%
Fiber
14%
Fat
10%
Saturated Fat
55%
Cholesterol
39%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
112 min
45 min
84 min
135 min

VITAMINS

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

MINERALS

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

Great source of Selenium

Important for the stimulation of antibodies; 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: large fillet (255g)

* Amount Per Serving
Calories 336.6 cal
Calories from Fat 78.3 cal
% Daily Value
Total Fat 8.7 g 13.5%
Saturated Fat 2.1 g 10.3%
Cholesterol 165.8 mg 55.3%
Sodium 930.8 mg 38.8%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 60.5 g 121.1%
 
Vitamins
Vitamin A 229.5 IU 4.6%
Vitamin B6 0.8 mg 38.5%
Vitamin B12 3.8 mcg 63.8%
Vitamin C 0 mg 0%
Vitamin D 3.8 mcg 1%
Vitamin E 0 mg 0%
Vitamin K 0.3 mcg 0.3%
 
Minerals
Calcium (Ca) 127.5 mg 12.8%
Copper (Cu) 0.2 mg 8.2%
Iron (Fe) 1.7 mg 9.5%
Magnesium (Mg) 66.3 mg 16.6%
Manganese (Mn) 0 mg 0%
Potassium (K) 782.9 mg 22.4%
Phosphorus (P) 533 mg 53.3%
Selenium (Se) 117 mcg 167.2%
Zinc (Zn) 1.5 mg 10.2%