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 medium fillet (170 g)
224.4 calories, 52.2 from fat
 
Carbs
0 g
 
Proteins
40.4 g
 
Fat
5.8 g
 
Sat. Fat
1.4 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 (a vital part of the body growth process) and Vitamin B6 (helps prevent formation of kidney stones).
  • 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)
81%
Protein
0%
Carbs
0%
Fiber
9%
Fat
7%
Saturated Fat
37%
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; 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: medium fillet (170g)

* Amount Per Serving
Calories 224.4 cal
Calories from Fat 52.2 cal
% Daily Value
Total Fat 5.8 g 9%
Saturated Fat 1.4 g 6.8%
Cholesterol 110.5 mg 36.8%
Sodium 620.5 mg 25.9%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 40.4 g 80.7%
 
Vitamins
Vitamin A 153 IU 3.1%
Vitamin B6 0.5 mg 25.7%
Vitamin B12 2.6 mcg 42.5%
Vitamin C 0 mg 0%
Vitamin D 2.6 mcg 0.6%
Vitamin E 0 mg 0%
Vitamin K 0.2 mcg 0.2%
 
Minerals
Calcium (Ca) 85 mg 8.5%
Copper (Cu) 0.1 mg 5.4%
Iron (Fe) 1.1 mg 6.3%
Magnesium (Mg) 44.2 mg 11.1%
Manganese (Mn) 0 mg 0%
Potassium (K) 521.9 mg 14.9%
Phosphorus (P) 355.3 mg 35.5%
Selenium (Se) 78 mcg 111.5%
Zinc (Zn) 1 mg 6.8%