Fish, scup, raw
FDC 175141oz (85 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 76 · +1 vs Fish & seafood medianScup is a modest, often overlooked panfish that performs well on a per-calorie basis: at 105 calories per 100 grams it scores 76 of 100, a Strong result ranking 27 of 60 in Fish & seafood, just above the category median of 75. Protein is the defining nutrient, reaching 38% of the Daily Value in the excellent tier.
Scup is usually pan-fried or grilled whole given its small size and mild flavor, and a 3 ounce serving works out to about 85 grams raw. There is nothing to flag here: sodium is low at 42 mg per 100 g and it carries no sugar, making it a clean, straightforward catch for anyone who can find it fresh at a fish counter.
See how this score is calculated, build a plate around fish, scup, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 105 kcal | 5% |
| Total fat | 2.7 g | 3% |
| Saturated fat | 0.64 g | 3% |
| Cholesterol | 52 mg | 17% |
| Sodium | 42 mg | 2% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 19 g | 38% |
| Potassium | 287 mg | 6% |
| Calcium | 40 mg | 3% |
| Iron | 0.53 mg | 3% |
| Magnesium | 23 mg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 27 µg | 3% |
| Vitamin E | 0.5 mg | 3% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 89 kcal | 4% |
| Total fat | 2.3 g | 3% |
| Saturated fat | 0.54 g | 3% |
| Cholesterol | 44 mg | 15% |
| Sodium | 36 mg | 2% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 16 g | 32% |
| Potassium | 244 mg | 5% |
| Calcium | 34 mg | 3% |
| Iron | 0.45 mg | 3% |
| Magnesium | 20 mg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 23 µg | 3% |
| Vitamin E | 0.43 mg | 3% |
Source: USDA FoodData Central · Public domain
FDC 175141Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fish & seafood median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Fish, haddock, rawDensity 77 vs 76Fish, croaker, Atlantic, rawDensity 78 vs 76Fish, mullet, striped, rawDensity 78 vs 76Original analysis by NutriVerdict
In the kitchen and how to use it
Scup, also known as porgy in some markets, is a small, mild-flavored saltwater fish common along the U.S. Atlantic coast. Its flesh is white, slightly sweet, and flaky, and it's most often prepared whole, pan-fried, or grilled with the skin left on to hold the fillet together over high heat. Because of its abundant small bones, it's traditionally scaled and gutted whole and fried crisp in smaller specimens, or filleted carefully for a quick pan sear with lemon and herbs. It pairs well with simple preparations, since its delicate flavor doesn't need much dressing up.
Buy scup as fresh as possible, ideally the day it's caught or from a reputable fishmonger, and cook it within a day or two, keeping it well chilled on ice in the refrigerator. A raw 85g serving delivers 18.9g of protein for just 105 calories and 42mg of sodium, making it a lean, low-sodium option for building a fish-based meal. Its low fat content of 2.73g per serving means it cooks quickly and benefits from a light touch, whether pan-seared or grilled, to avoid drying it out.
Frequently asked questions about fish, scup
How many calories are in scup?
A raw 85 gram serving of scup has about 105 calories and 18.9g of protein.
How is scup usually prepared?
Scup is typically pan-fried or grilled, often with the skin on, since its mild, flaky flesh doesn't need heavy seasoning.
Is scup low in sodium?
Yes, raw scup has only 42mg of sodium per 85 gram serving, which is low compared to many other proteins.