Pompano, coated, baked or broiled, fat 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)27 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)18 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 medium butterfish (yield after cooking, bone removed) (82 g)
221.4 calories, 111.6 from fat
 
Carbs
10.3 g
 
Proteins
16 g
 
Fat
12.4 g
 
Sat. Fat
3.5 g

KEY FACTS

(learn about health benefits or risks)
  • Pompano, coated, baked or broiled, fat added in cooking has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.1 cal/oz).
  • Rich in vitamins and minerals (12%/cal) - a good source of Selenium (stimulates the creation of antioxidants), Phosphorus (a vital part of the body growth process), Vitamin B12 (helps prevent Alzheimer's disease) and Potassium (helps improve the health of your bones).
  • Pompano, coated, baked or broiled, fat 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 (39% of DV/100g) and relatively high in saturated fat (21% of DV/100g)!
Calories Nutrition Risky Content
Calorie Density
Medium
Density
(2.7 cal/g)
Nutrition Density
High
Density
(12 %/cal)
High Risk Components Density
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
32%
Protein
3%
Carbs
2%
Fiber
19%
Fat
18%
Saturated Fat
13%
Cholesterol
14%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
74 min
30 min
55 min
89 min

VITAMINS

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

MINERALS

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

Great source of Selenium

Stimulates the creation of antioxidants; Important for the stimulation of antibodies.

NUTRITION LABEL

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

Nutrition Facts

Pompano, coated, baked or broiled, fat added in cooking

Serving Size: medium butterfish (yield after cooking, bone removed) (82g)

* Amount Per Serving
Calories 221.4 cal
Calories from Fat 111.6 cal
% Daily Value
Total Fat 12.4 g 19.1%
Saturated Fat 3.5 g 17.5%
Cholesterol 39.4 mg 13.1%
Sodium 338.7 mg 14.1%
Total Carbohydrate 10.3 g 3.4%
Dietary Fiber 0.5 g 2%
Sugars (Added) 0 g 0%
Protein 16 g 32.1%
 
Vitamins
Vitamin A 106.6 IU 2.1%
Vitamin B6 0.2 mg 7.5%
Vitamin B12 0.9 mcg 14.9%
Vitamin C 0 mg 0%
Vitamin D 8.5 mcg 2.1%
Vitamin E 0 mg 0%
Vitamin K 5.7 mcg 7.2%
 
Minerals
Calcium (Ca) 41.8 mg 4.1%
Copper (Cu) 0.1 mg 2.8%
Iron (Fe) 1.1 mg 6.1%
Magnesium (Mg) 26.2 mg 6.6%
Manganese (Mn) 0 mg 0%
Potassium (K) 326.4 mg 9.3%
Phosphorus (P) 176.3 mg 17.6%
Selenium (Se) 32.1 mcg 45.9%
Zinc (Zn) 0.7 mg 4.9%