Porgy

Porgy, steamed or poached

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Full Nutrition Profile

Using default Daily Values from FDA.

Set personalized Daily Values

Nutrition Facts

Serving Size

1 small fillet (112.99999999999999g)

Amount per serving

Calories

149

% Daily Value *

Total Fat 3.9g

5%

Saturated Fat 0.9g

5%

Trans Fat

Cholesterol 73mg

24%

Sodium 418mg

18%

Total Carbohydrate 0g

0%

Dietary Fiber 0g

0%

Total Sugars

Protein 26.8g

Vitamin D

Calcium 56mg

4%

Iron 1mg

4%

Potassium 347mg

7%

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Detailed Nutrient Information

Vitamin C

0%

0 mg

Thiamin

10%

0.13 mg

Riboflavin

10%

0.13 mg

Niacin

31%

4.95 mg

Pantothenic Acid

—

Vitamin B6

20%

0.34 mg

Folate

16.9 mcg

Folic Acid

0 mcg

Food Folate

16.9 mcg

Fortified Folate

16.9 mcg

Choline

17%

92.3 mg

Betaine

—

Vitamin B12

71%

1.69 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

3%

30.5 mcg

Retinol

30.5 mcg

Beta Carotene

0 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

—

Lycophene

0 mcg

Lutein and Zeaxanthin

0 mcg

Vitamin E

5%

0.71 mg

Added Vitamin E

0 mg

Beta Tocopherol

—

Gamma Tocopherol

—

Delta Tocopherol

—

Alpha Tocotreniol

—

Beta Tocotreniol

—

Gamma Tocotreniol

—

Delta Tocotreniol

—

Vitamin D2 and D3

1.69 mcg

Vitamin D2

—

Vitamin D3

—

Vitamin D

—

Vitamin K

0%

0.11 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

4%

56.5 mg

Iron

4%

0.76 mg

Magnesium

7%

29.4 mg

Phosphorus

19%

236 mg

Potassium

7%

347 mg

Sodium

18%

418 mg

Zinc

6%

0.68 mg

Copper

8%

0.07 mg

Manganese

—

Selenium

94%

51.9 mcg

Fluoride

—

Iodine

—

Fat

5%

3.88 g

Saturated Fat

5%

0.91 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0 g

Lauric Acid

0 g

Tridecylic Acid

—

Myristic Acid

0 g

Pentadecylic Acid

—

Palmitic Acid

0 g

Margaric Acid

—

Stearic Acid

0 g

Arachidic Acid

—

Behenic Acid

—

Lignoceric Acid

—

Monounsaturated Fat

0.8 g

Myristoleic Acid

—

Pentadecenoic Acid

—

Hexadec-9-enoic Acid

—

Palmitoleic Acid

—

Trans Hexadec 9 Enoic Acid

—

Heptadecylic Acid

—

Octadec-9-enoic Acid

—

Oleic Acid

—

Elaidic Acid

—

Vaccenic Acid

—

Gondoic Acid

0 g

Docos-13-enoic Acid

—

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

—

Polyunsaturated Fat

1.46 g

9,12-octadecadienoic Acid

—

Linoleic Acid

—

Conjugated Linoleic Acids (CLAs)

—

Linolelaidic Acid

—

9-trans-12-cis-Linoleic Acid

—

Trans Linoleic Acid

—

Linolenic Acid

—

Alpha Linolenic Acid (ALA)

—

Gamma Linolenic Acid (GLA)

—

Punicinic Acid

—

Paranaric Acid

0.03 g

Eicosadienoic Acid

—

Icosatrienioc Acid

—

Eicosatrienoic Acid (ETE)

—

Dihomo Gamma Linolenic Acid (DGLA)

—

Eicosatetraenoic Acid (ETA)

—

Arachidonic Acid (AA)

—

Eicosapentaenoic Acid (EPA)

0.15 g

Heneicosapentaenoic Acid (HPA)

—

Adrenic Acid (AdA)

—

Docosapentanoic Acid (DPA)

0.19 g

Docosahexanoic Acid (DHA)

0.75 g

Trans Fat

—

Trans Monoenoic Fat

—

Trans Polyenoic Fat

—

Cholesterol

24%

73.4 mg

Phytosterols

—

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

54%

26.8 g

Tryptophan

—

Threonine

—

Isoleucine

—

Leucine

—

Lysine

—

Methionine

—

Cystine

—

Phenylalanine

—

Tyrosine

—

Valine

—

Arginine

—

Histidine

—

Alanine

—

Aspartic Acid

—

Glutamic Acid

—

Glycine

—

Proline

—

Serine

—

Hydroxyproline

—

Carbohydrates

0%

0 g

Fibre

0%

0 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

—

Added Sugar

—

Sucrose

—

Glucose

—

Fructose

—

Lactose

—

Maltose

—

Galactose

—

Sugar Alcohols

—

Starch

—

Calories

149 kcal

Water

77.1 g

Ash

—

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 1 small fillet (113g)
  • 1 cubic inch, boneless, cooked (17g)
  • 1 cubic inch, with bone, cooked (yield after bone removed) (11g)
  • 1 oz, with bone, cooked (yield after bone removed) (19g)
  • 1 oz, with bone, raw (yield after cooking, bone removed) (15g)
  • 1 oz, boneless, cooked (28.35g)
  • 1 oz, boneless, raw (yield after cooking) (23g)
  • 1 cup, cooked, flaked (136g)
  • 1 large porgy (yield after cooking, bone removed) (245g)
  • 1 medium porgy (yield after cooking, bone removed) (163g)
  • 1 small porgy (yield after cooking, bone removed) (82g)
  • 1 large snapper (yield after cooking, bone removed) (1306g)
  • 1 medium snapper (yield after cooking, bone removed) (490g)
  • 1 small snapper (yield after cooking, bone removed) (327g)
  • 1 large fillet (255g)
  • 1 medium fillet (170g)

Nutrient Sources ‡

  • Excellent source of Niacin
  • Excellent source of Vitamin B12
  • Excellent source of Selenium
  • Good source of Vitamin B6
  • Good source of Choline
  • Good source of Phosphorus
  • Good source of Sodium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Very High Protein
  • Moderate Fat
  • Zero Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

100g of Porgy contains 23.7g of protein, which is about the same as 4 eggs, 0.9 chicken breasts, or 1.7 cups (461g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

This food has zero carbs.

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.


Contains Omega-3 polyunsaturated fatty acids.

High in Cholesterol.

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