Pan Fried John Nutrition Facts: Calories, Macros & Health Benefits
Summary: Pan Fried John contains 120 calories, 12.5g protein, 5g carbs, and 5.5g fat per one serving (280g). It is a source of cholesterol, sodium, iron.
Nutrition Facts — one serving (280g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 120 kcal | 6% |
| Protein | 12.5g | 25% |
| Carbohydrates | 5.0g | 2% |
| Total Fat | 5.5g | 7% |
| Fiber | 2.2g | 8% |
| Sugar | 1.2g | -- |
| Saturated Fat | 1.1g | 6% |
| Cholesterol | 32.0mg | 11% |
| Sodium | 340.0mg | 15% |
| Potassium | 5.0mg | 0% |
| Calcium | 26.0mg | 2% |
| Iron | 360.0mg | 2000% |
| Magnesium | 0.40mg | 0% |
| Zinc | 195.0mg | 1773% |
| Vitamin C | 0.10mg | 0% |
| Vitamin A | 0.10mcg | 0% |
| Vitamin B6 | 3.2mg | 188% |
| Vitamin B12 | 0.22mcg | 9% |
| Folate | 28.0mcg | 7% |
| Vitamin E | 1.6mg | 11% |
| Vitamin K | 1.1mcg | 1% |
| Phosphorus | 22.0mg | 2% |
Is Pan Fried John Good for You?
Pan Fried John provides 120 calories per one serving (280g) with 12.5g protein, 5g carbohydrates, and 5.5g fat. It is a source of cholesterol (11% dv), sodium (15% dv), iron (2000% dv).
Pan-seared John Dory fillet with artichoke barigoule, a Provençal braise of artichokes, white wine, garlic, and olive oil.
Key Health Benefits of Pan Fried John
- Cholesterol (11% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (15% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (2000% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1773% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (188% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 12.5g protein per serving to support satiety and muscle maintenance.
How to Track Pan Fried John Nutrition with Gram
Use Gram to log pan fried john 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 pan fried john?
Pan Fried John contains 120 calories per one serving (280g).
How much protein is in pan fried john?
Pan Fried John provides 12.5g of protein per one serving (280g).
How many carbs are in pan fried john?
Pan Fried John has 5g of carbohydrates per one serving (280g).
Is pan fried john good for tracking nutrition?
Yes. Pan Fried John can be logged by calories, macros, and micronutrients in the Gram app.
How should I use pan fried john in a meal plan?
Use Pan Fried John 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 pan fried john and thousands of other foods with the Gram app.