John Dory Nutrition Facts: Calories, Macros & Health Benefits
Summary: John Dory contains 210 calories, 14.5g protein, 0.5g carbs, and 17g fat per one fillet with sauce (180g). It is a source of saturated fat, cholesterol, sodium.
Nutrition Facts — one fillet with sauce (180g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 210 kcal | 10% |
| Protein | 14.5g | 29% |
| Carbohydrates | 0.50g | 0% |
| Total Fat | 17.0g | 22% |
| Fiber | 0.10g | 0% |
| Sugar | 0.20g | -- |
| Saturated Fat | 9.0g | 45% |
| Cholesterol | 75.0mg | 25% |
| Sodium | 400.0mg | 17% |
| Potassium | 1.0mg | 0% |
| Calcium | 25.0mg | 2% |
| Iron | 250.0mg | 1389% |
| Magnesium | 0.40mg | 0% |
| Zinc | 180.0mg | 1636% |
| Vitamin C | 0.03mg | 0% |
| Vitamin A | 0.08mcg | 0% |
| Vitamin B6 | 2.0mg | 118% |
| Vitamin B12 | 0.20mcg | 8% |
| Folate | 8.0mcg | 2% |
| Vitamin E | 1.5mg | 10% |
| Vitamin K | 1.2mcg | 1% |
| Phosphorus | 100.0mg | 8% |
Is John Dory Good for You?
John Dory provides 210 calories per one fillet with sauce (180g) with 14.5g protein, 0.5g carbohydrates, and 17g fat. It is a source of saturated fat (45% dv), cholesterol (25% dv), sodium (17% dv).
Pan-fried John Dory finished with a rich butter and caper sauce
Key Health Benefits of John Dory
- Saturated Fat (45% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (25% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (17% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1389% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1636% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 14.5g protein per serving to support satiety and muscle maintenance.
How to Track John Dory Nutrition with Gram
Use Gram to log john dory and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in john dory?
John Dory contains 210 calories per one fillet with sauce (180g).
How much protein is in john dory?
John Dory provides 14.5g of protein per one fillet with sauce (180g).
How many carbs are in john dory?
John Dory has 0.5g of carbohydrates per one fillet with sauce (180g).
Is john dory good for tracking nutrition?
Yes. John Dory can be logged by calories, macros, and micronutrients in the Gram app.
How should I use john dory in a meal plan?
Use John Dory as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track john dory and thousands of other foods with the Gram app.