Seafood
raw scup.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
scup
SERVING
CALORIES
105
PROTEIN
18.9g
CARBS
0g
FAT
2.7g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories105kcal—
Protein18.9g38%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat2.7g3%
Saturated fat0.64g3%
Cholesterol52mg17%
Water75.4g—
MINERALS
Sodium42mg2%
Potassium287mg6%
Calcium40mg3%
Iron0.53mg3%
Magnesium23mg5%
Phosphorus185mg15%
Zinc0.48mg4%
Copper0.05mg6%
Manganese0.04mg2%
Selenium36.5µg66%
VITAMINS
Vitamin A27µg3%
Vitamin C0mg0%
Vitamin D1.2µg6%
Vitamin E0.50mg3%
Vitamin K0.10µg0%
Thiamin (B1)0.11mg9%
Riboflavin (B2)0.10mg8%
Niacin (B3)4.1mg26%
Pantothenic acid (B5)0.75mg15%
Vitamin B60.30mg18%
Folate (B9)15µg4%
Vitamin B121.4µg58%
%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 cup166g
1 tablespoon10.4g
1 teaspoon3.5g
1 ml0.7g
1 liter691.7g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of lean, high-quality protein for muscle maintenance and growth.
- ✓Provides Omega-3 fatty acids, which support cardiovascular and brain health.
- ✓Rich in selenium, a powerful antioxidant that helps protect cells from damage.
- ✓Good source of Vitamin B12, essential for nerve function and the formation of red blood cells.
COOKING TIPS
In the kitchen.
- 1Scup has a delicate, sweet flavor and is excellent when cooked whole—pan-fried, roasted, or grilled—to keep the flesh moist.
- 2The skin is thin and crisps up beautifully when pan-seared with a little oil over medium-high heat.
- 3Due to its lean nature, be careful not to overcook scup as it can dry out quickly. Cook until the flesh is opaque and flakes easily with a fork.
- 4Season simply with salt, pepper, lemon, and fresh herbs like parsley or thyme to complement its mild flavor.
STORAGE
Keep it fresh.
- Store fresh scup in the coldest part of your refrigerator (below 40°F or 4°C) and consume within 1-2 days.
- For longer storage, wrap the fish tightly in plastic wrap and then foil or place in a freezer-safe bag, and freeze at 0°F (-18°C) for up to 3 months.
FAQ
Frequently asked questions.
Is scup healthy?
Yes, scup is a highly nutritious seafood choice. It is an excellent source of lean, high-quality protein and provides essential nutrients like Vitamin B12 and selenium, which support nerve function and protect cells from damage.
How much protein and calories are in scup?
A 100g serving of raw scup contains approximately 105 calories and 18.88g of protein. It is a low-calorie, high-protein food with only 2.73g of fat and zero carbohydrates.
Is scup good for weight loss?
Scup is an ideal food for weight loss because it is nutrient-dense yet low in calories. Its high protein content helps promote satiety and supports muscle maintenance, making it easier to manage overall calorie intake.
Is scup keto-friendly?
Yes, scup is excellent for keto and low-carb diets as it contains 0g of carbohydrates. It provides healthy fats and high-quality protein that fit perfectly within a ketogenic nutritional framework.
Is scup gluten-free?
Raw scup is naturally gluten-free. However, when preparing it, ensure that any seasonings, marinades, or breading used are also gluten-free to maintain its dietary status.
What does scup taste like?
Scup, often called porgy, has a mild, sweet flavor and a firm, flaky texture. It is similar in taste to snapper or sea bass, making it a versatile fish that pairs well with a variety of herbs and spices.
How do you cook scup?
Scup is best prepared by pan-searing, grilling, or baking. Because it is a smaller fish with many bones, it is often cooked whole to keep the meat moist, though larger specimens can be filleted.
Can I eat scup raw?
While scup is sometimes used in crudo or sushi, it should only be consumed raw if it is specifically labeled 'sushi-grade' to ensure it has been treated for parasites. For general safety, it is recommended to cook scup to an internal temperature of 145°F.
How do you know if raw scup is fresh?
Fresh scup should have clear, bright eyes, shiny skin, and firm flesh that bounces back when pressed. It should have a mild, salty scent like the ocean; avoid fish that smells overly 'fishy' or like ammonia.
How long does raw scup last in the fridge?
Raw scup should be stored in the coldest part of the refrigerator and consumed within 1 to 2 days of purchase. For longer storage, wrap it tightly in moisture-proof paper or plastic and freeze it for up to 3 months.
