2 forms & preparations
Dietary labels are inferred automatically from Fish, scup, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Very good nutrient density 44/100
How many beneficial nutrients Fish, scup, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Fish, scup, raw come from — the split across carbs, fat & protein.
25% from fat
-
Carbs 0%0.0 g per serving
-
Fat 25%2.7 g per serving
-
Protein 75%18.9 g per serving
What Fish, scup, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 0.0 g | |
| Dietary Fiber | 0.0 g | |
| Total Sugars | 0.0 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 2.7 g | |
| Saturated Fat | 0.6 g | |
| Monounsaturated Fat | 0.6 g | — |
| Polyunsaturated Fat | 1.0 g | — |
| Omega-3 Fatty Acids | 0.0 mg | — |
| Omega-6 Fatty Acids | 0.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 0.0 mg | — |
| Palmitic Acid | 0.0 mg | — |
| Stearic Acid | 0.0 mg | — |
| Palmitoleic Acid | 0.0 mg | — |
| Oleic Acid | 0.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 0.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 18.9 g | |
| Histidine | 556.0 mg | — |
| Isoleucine | 870.0 mg | — |
| Leucine | 1,534.0 mg | — |
| Lysine | 1,733.0 mg | — |
| Methionine | 559.0 mg | — |
| Phenylalanine | 737.0 mg | — |
| Threonine | 827.0 mg | — |
| Tryptophan | 211.0 mg | — |
| Valine | 972.0 mg | — |
| Alanine | 1,142.0 mg | — |
| Arginine | 1,129.0 mg | — |
| Aspartic Acid | 1,933.0 mg | — |
| Cystine | 202.0 mg | — |
| Glutamic Acid | 2,818.0 mg | — |
| Glycine | 906.0 mg | — |
| Proline | 667.0 mg | — |
| Serine | 770.0 mg | — |
| Tyrosine | 637.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 27.0 mcg | |
| Vitamin C | 0.0 mg | |
| Vitamin D | 1.2 mcg | |
| Vitamin E | 0.5 mg | |
| Vitamin K | 0.1 mcg | |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 4.1 mg | |
| Vitamin B6 | 0.3 mg | |
| Folate (B9) | 15.0 mcg | |
| Vitamin B12 | 1.4 mcg | |
| Pantothenic Acid (B5) | 0.8 mg | |
| Choline | 65.0 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 40.0 mg | |
| Iron | 0.5 mg | |
| Magnesium | 23.0 mg | |
| Phosphorus | 185.0 mg | |
| Potassium | 287.0 mg | |
| Sodium | 42.0 mg | |
| Zinc | 0.5 mg | |
| Copper | 0.1 mg | |
| Manganese | 0.0 mg | |
| Selenium | 36.5 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 52.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 1.2 g | — |
About Fish, scup, raw
Scup, widely known as porgy along the East Coast, is a small saltwater panfish common in Atlantic waters from Massachusetts to South Carolina. It is a favorite of both recreational anglers and commercial fishermen thanks to its abundance and its light, sweet, mild flavor. The flesh is tender and delicate, which makes scup a classic pan-fish in every sense, best enjoyed simply prepared. It is a lean source of protein and provides omega-3 fatty acids, vitamin B12, phosphorus, and selenium with little fat.
Because the fish are on the small side and have a fair number of bones, they are usually cooked whole or as fillets by frying, broiling, grilling, or baking, often with nothing more than salt, lemon, and a dusting of flour to let the sweet meat shine. Crispy fried scup is a beloved regional treat. Look for bright-eyed, firm whole fish or fresh fillets, keep them cold, and cook scup soon after buying for the best flavor.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Fish, scup, raw?
There are 105 calories in 100 g of Fish, scup, raw, or about 89 calories in 3 oz (85 g).
How much protein is in Fish, scup, raw?
Fish, scup, raw contains 18.9 g of protein per 100 g.
How many carbs are in Fish, scup, raw?
Fish, scup, raw has 0.0 g of carbohydrates per 100 g.
How much fat is in Fish, scup, raw?
Fish, scup, raw provides 2.7 g of total fat per 100 g.
What is Fish, scup, raw a good source of?
Fish, scup, raw is an excellent source of Selenium (66% DV), Vitamin B12 (58% DV), Protein (38% DV) and Niacin (B3) (26% DV) and a good source of Vitamin B6, Pantothenic Acid (B5), Phosphorus and Choline (per 100 g). Daily Values are based on a 2,000-calorie diet.
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