Pompano, baked or broiled, fat not added in cooking
✓
Small Fillet113 g
✓
Medium Fillet170 g
✓
Large Fillet255 g
✓
Small Butterfish (yield After Cooking, Bone Removed)41 g
✓
Medium Butterfish (yield After Cooking, Bone Removed)82 g
✓
Large Butterfish (yield After Cooking, Bone Removed)163 g
✓
Cup, Cooked, Flaked136 g
✓
Oz, Boneless, Raw (yield After Cooking)23 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)15 g
✓
Oz, With Bone, Cooked (yield After Bone Removed)19 g
✓
Cubic Inch, With Bone, Cooked (yield After Bone Removed)11 g
✓
Cubic Inch, Boneless, Cooked17 g

Calories in 1 oz, with bone, raw (yield after cooking, bone removed) (15 g)
31.1 calories, 16.2 from fat
 
Carbs
0 g
 
Proteins
3.5 g
 
Fat
1.8 g
 
Sat. Fat
0.7 g

KEY FACTS

(learn about health benefits or risks)
  • Pompano, baked or broiled, fat not added in cooking has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.07 cal/oz).
  • Rich in vitamins and minerals (16.4%/cal) - a good source of Selenium (a powerful booster of heart health), Phosphorus (helps provide effective digestion), Vitamin B12 (helps you to get a good night's sleep), Potassium (instrumental for the metabolic processing of various nutrients) and Vitamin B6 (helps cure depression).
  • Pompano, baked or broiled, fat not added in cooking contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (47% of DV/100g) and relatively high in saturated fat (22% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Medium
Density
(2.1 cal/g)
High
Density
(16.4 %/cal)
Medium
Density
(0.6 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
7%
Protein
0%
Carbs
0%
Fiber
3%
Fat
3%
Saturated Fat
3%
Cholesterol
3%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

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VITAMINS

(% of daily value based on 2000 calories per day)

MINERALS

(% of daily value based on 2000 calories per day)

Great source of Selenium

Helps the regulation of hormones in the body; Stimulates the creation of antioxidants.

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Pompano, baked or broiled, fat not added in cooking

Serving Size: oz, with bone, raw (yield after cooking, bone removed) (15g)

* Amount Per Serving
Calories 31.1 cal
Calories from Fat 16.2 cal
% Daily Value
Total Fat 1.8 g 2.8%
Saturated Fat 0.7 g 3.3%
Cholesterol 9.5 mg 3.2%
Sodium 62 mg 2.6%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 3.5 g 7%
 
Vitamins
Vitamin A 21.5 IU 0.4%
Vitamin B6 0 mg 1.7%
Vitamin B12 0.2 mcg 3.5%
Vitamin C 0.1 mg 0.1%
Vitamin D 2.1 mcg 0.5%
Vitamin E 0 mg 0%
Vitamin K 0 mcg 0%
 
Minerals
Calcium (Ca) 4.2 mg 0.5%
Copper (Cu) 0 mg 0.4%
Iron (Fe) 0.1 mg 0.6%
Magnesium (Mg) 5.1 mg 1.3%
Manganese (Mn) 0 mg 0%
Potassium (K) 72.2 mg 2.1%
Phosphorus (P) 36.9 mg 3.7%
Selenium (Se) 6.9 mcg 9.9%
Zinc (Zn) 0.1 mg 0.9%