Seafood
cooked scup.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
scup
SERVING
CALORIES
135
PROTEIN
24.2g
CARBS
0g
FAT
3.5g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories135kcal—
Protein24.2g48%
Carbohydrates0g0%
Fiber0g0%
Total fat3.5g4%
Saturated fat0.85g4%
Cholesterol67mg22%
Water68.4g—
MINERALS
Sodium54mg2%
Potassium368mg8%
Calcium51mg4%
Iron0.68mg4%
Magnesium29mg7%
Phosphorus237mg19%
Zinc0.62mg6%
Copper0.07mg8%
Manganese0.05mg2%
Selenium46.8µg85%
VITAMINS
Vitamin A31µg3%
Vitamin C0mg0%
Thiamin (B1)0.13mg11%
Riboflavin (B2)0.12mg9%
Niacin (B3)5.0mg31%
Pantothenic acid (B5)0.87mg17%
Vitamin B60.35mg21%
Folate (B9)17µg4%
Vitamin B121.6µg68%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup140g
1 tablespoon8.8g
1 teaspoon2.9g
1 ml0.6g
1 liter583.3g
1 piece100g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality, lean protein, essential for muscle building and repair.
- ✓Rich in omega-3 fatty acids (EPA and DHA), which support cardiovascular health and brain function.
- ✓Provides key minerals such as selenium, which acts as a powerful antioxidant, and phosphorus, vital for bone health.
- ✓Low in saturated fat and calories, making it a healthy choice for weight management.
COOKING TIPS
In the kitchen.
- 1Scup has a mild, sweet flavor and firm white flesh that flakes easily. It is best suited for pan-frying, baking, broiling, or grilling.
- 2Due to its lean nature, avoid overcooking scup to prevent it from becoming dry. Cook until the internal temperature reaches 145°F (63°C) or the flesh is opaque and flakes with a fork.
- 3The skin of scup is edible and crisps up nicely when pan-seared. Score the skin lightly before cooking to prevent it from curling.
- 4Complement its delicate flavor with simple seasonings like lemon, garlic, fresh herbs (parsley, dill, thyme), and a drizzle of olive oil or butter.
STORAGE
Keep it fresh.
- Store leftover cooked scup in an airtight container in the refrigerator at or below 40°F (4°C) and consume within 2-3 days.
- For longer storage, freeze cooked scup in a freezer-safe bag or container for up to 3 months. Thaw in the refrigerator before reheating.
FAQ
Frequently asked questions.
Is cooked scup healthy?
Yes, cooked scup is a highly nutritious seafood choice. It is an excellent source of lean protein and heart-healthy omega-3 fatty acids, while remaining low in calories and saturated fat, which supports cardiovascular and brain health.
How much protein is in cooked scup?
Cooked scup is very protein-dense, providing approximately 24.21g of high-quality protein per 100g serving. This makes it an ideal food for muscle building, repair, and maintaining satiety.
Is cooked scup good for weight loss?
Yes, cooked scup is excellent for weight management because it is low in calories (135 per 100g) and high in protein. The high protein content helps you feel full longer, reducing the likelihood of overeating.
Is cooked scup keto-friendly and gluten-free?
Naturally cooked scup contains 0g of carbohydrates, making it perfectly keto-friendly and gluten-free. However, ensure that no breading, flour, or sugary glazes were used during the preparation process.
Can someone with a shellfish allergy eat scup?
Scup is a finfish, not a shellfish, so many people with shellfish allergies can safely consume it. However, those with a general fish allergy should avoid it, and everyone should be cautious of cross-contamination in seafood markets.
What does cooked scup taste like?
Cooked scup, also known as porgy, has a mild, sweet flavor and a delicate, flaky texture. Its taste is often compared to snapper or sea bass, making it a versatile ingredient for many different cuisines.
How should I reheat cooked scup?
To prevent the fish from becoming rubbery, reheat it gently in an oven at 275°F (135°C) covered with foil, or in a skillet over low heat with a splash of water or oil. Avoid high-power microwave settings which can dry out the delicate flakes.
How long does cooked scup last in the refrigerator?
Cooked scup should be stored in an airtight container in the refrigerator and is best consumed within 3 to 4 days. If it develops a sour smell or a slimy texture, it should be discarded.
Can you freeze cooked scup?
Yes, you can freeze cooked scup for up to 2 months. Wrap it tightly in plastic wrap or aluminum foil and place it in a freezer-safe bag to prevent freezer burn, though the texture may be slightly softer once thawed.
Is scup high in mercury?
No, scup is generally considered a low-mercury fish. It is classified as a 'Best Choice' by many health organizations, making it safe for regular consumption, including for children and pregnant women.
