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Scup Fillets

Scup Fillets

EverydayRaw

Scup fillets are a lean, mild-flavored saltwater fish harvested from the North Atlantic, often marketed under the name 'porgy.' These raw boneless cuts provide a high-quality protein source with minimal fat, making them ideal for low-calorie diets. The delicate, slightly sweet flesh holds a firm yet tender texture when baked or grilled, and sustainable local sourcing makes them an eco-conscious choice in Northeastern U.S. coastal regions.

Macro Impact

A 4 oz serving contains 119 calories, 21g protein, 0g carbs, and 3g fat.

Calorie Burn

How long would it take to burn off 119 calories?
Walking3.5 mph, moderate pace
28 min
YogaModerate effort, gentle pace
20 min
SwimmingModerate effort, freestyle
15 min
Biking12-14 mph, moderate effort
12 min
StairsStair climbing, moderate pace
14 min
Running5 mph (12 min/mile)
10 min

Nutrition Facts

Serving size4 oz (113.4 g)
Amount per serving
Calories119
% Daily Value*
Total Fat3g
4%
Saturated Fat0.7g
4%
Trans Fat0g
Polyunsaturated Fat1g
Monounsaturated Fat0.6g
Cholesterol59mg
20%
Sodium48mg
2%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein21g
Vitamin D1mcg
7%
Calcium45mg
3%
Iron0.6mg
3%
Potassium325mg
7%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
3 / 78 g
4%
Monounsaturated
1 / 31 g
2%
Polyunsaturated
1 / 23 g
5%
Saturated
1 / 23 g
3%
Trans
0 g
Cholesterol
59 / 300 g
20%
Omega 3
1 / 5 g
19%
Omega 6
0 / 19 g
1%
Omega 9
0 g
Protein
Protein
21 / 80 g
27%
Amino Acids
Histidine
1 / 3 g
20%
Isoleucine
1 / 2 g
62%
Leucine
2 / 3 g
56%
Lysine
2 / 2 g
83%
Methionine
1 / 1 g
53%
Phenylalanine
1 / 2 g
42%
Threonine
1 / 1 g
79%
Tryptophan
0 / 0 g
75%
Valine
1 / 2 g
53%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
3 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
11%
Riboflavin, B2
0 / 1 mg
9%
Niacin, B3
5 / 15 mg
31%
Pantothenic Acid, B5
1 / 5 mg
17%
Pyridoxine, B6
0 / 1 mg
26%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
2 / 2 mcg
66%
Folate
17 / 400 mcg
4%
Vitamin A
31 / 800 mcg
4%
Vitamin C
0 / 83 mg
0%
Vitamin D
1 / 15 mcg
9%
Vitamin E
1 / 15 mg
4%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
45 / 1k mg
5%
Copper
0 / 1 mg
6%
Iron
1 / 13 mg
5%
Magnesium
26 / 370 mg
7%
Manganese
0 / 2 mg
2%
Phosphorous
210 / 700 mg
30%
Potassium
326 / 3k mg
11%
Selenium
41 / 55 mcg
75%
Sodium
48 / 2.3k mg
2%
Zinc
1 / 10 mg
6%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
86 g
Caffeine
0 mg
Choline
74 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Fish, scup, raw. USDA Standard Reference, Legacy. Food ID 175141.
  2. 2.Fish, scup (porgy), raw. Canadian Nutrient File. Food ID 3055.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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