Mollusks, conch, baked or broiled
FDC 173720cup, sliced (127 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 91 · +16 vs Fish & seafood medianBaked or broiled conch scores 91 of 100, an Elite result and 2nd of 60 in the Fish & seafood category, well above the category median of 75. Magnesium leads at 57% of the daily value, with protein close behind at 53% and vitamin E at 42%, all within 130 calories per 100 grams.
Conch is usually sliced thin and grilled, simmered into chowder, or served as fritters, with a cup of sliced meat as a realistic serving. There's no flagged limit on this entry, though it remains a less familiar seafood in many kitchens compared with the shrimp and finfish that dominate the category.
See how this score is calculated, build a plate around mollusks, conch, 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 | 130 kcal | 7% |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.37 g | 2% |
| Cholesterol | 65 mg | 22% |
| Sodium | 153 mg | 7% |
| Carbohydrate | 1.7 g | 1% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 26 g | 53% |
| Potassium | 163 mg | 3% |
| Calcium | 98 mg | 8% |
| Iron | 1.4 mg | 8% |
| Magnesium | 238 mg | 57% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 7 µg | 1% |
| Vitamin E | 6.3 mg | 42% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 165 kcal | 8% |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.47 g | 2% |
| Cholesterol | 83 mg | 28% |
| Sodium | 194 mg | 8% |
| Carbohydrate | 2.2 g | 1% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 33 g | 67% |
| Potassium | 207 mg | 4% |
| Calcium | 124 mg | 10% |
| Iron | 1.8 mg | 10% |
| Magnesium | 302 mg | 72% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 8.9 µg | 1% |
| Vitamin E | 8 mg | 54% |
Source: USDA FoodData Central · Public domain
FDC 173720Original 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.
Mollusks, snail, rawDensity 95 vs 91Original analysis by NutriVerdict
In the kitchen and how to use it
Conch is a chewy, firm-textured seafood popular in Caribbean and Floridian cooking, appearing in conch fritters, conch salad, chowder, and cracked conch. Because the meat is naturally tough, it is usually pounded to tenderize before frying, or cooked long and slow when baked or broiled to keep it from turning rubbery. Conch pairs well with lime, chili, onion, celery, and coconut, flavors that show up throughout island cooking styles.
Buy conch meat that has already been cleaned and, ideally, tenderized, and keep it refrigerated, cooking it within a day or two or freezing it for later use. A baked or broiled cup (127 grams) supplies about 53% of the Daily Value for protein, equal to 26.3 grams per 100 grams, along with 57% for magnesium, all from 130 calories, making it a lean seafood option to build a meal around.
Frequently asked questions about mollusks, conch
How many calories are in baked or broiled conch?
It has about 130 calories per 100 grams.
Is conch a good source of protein?
Yes, a cup serving (127 grams) provides around 53% of the Daily Value for protein.
How is conch typically prepared?
It is often pounded to tenderize before frying, or cooked slowly when baked or broiled, and used in fritters, salads, and chowder.