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 fillet (170 g)
459 calories, 232.2 from fat
 
Carbs
21.3 g
 
Proteins
33.2 g
 
Fat
25.8 g
 
Sat. Fat
7.2 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 (releaves minor health problems like muscle weakness, numbness and fatigue), Vitamin B12 (helps you to get a good night's sleep) 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
Medium
Density
(2.7 cal/g)
High
Density
(12 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
67%
Protein
7%
Carbs
4%
Fiber
40%
Fat
36%
Saturated Fat
27%
Cholesterol
29%
Sodium
0%
Added Sugar

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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; 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 fillet (170g)

* Amount Per Serving
Calories 459 cal
Calories from Fat 232.2 cal
% Daily Value
Total Fat 25.8 g 39.7%
Saturated Fat 7.2 g 36.2%
Cholesterol 81.6 mg 27.2%
Sodium 702.1 mg 29.3%
Total Carbohydrate 21.3 g 7.1%
Dietary Fiber 1 g 4.1%
Sugars (Added) 0 g 0%
Protein 33.2 g 66.5%
 
Vitamins
Vitamin A 221 IU 4.4%
Vitamin B6 0.3 mg 15.6%
Vitamin B12 1.9 mcg 30.9%
Vitamin C 0 mg 0%
Vitamin D 17.7 mcg 4.4%
Vitamin E 0 mg 0%
Vitamin K 11.9 mcg 14.9%
 
Minerals
Calcium (Ca) 86.7 mg 8.5%
Copper (Cu) 0.1 mg 5.9%
Iron (Fe) 2.3 mg 12.6%
Magnesium (Mg) 54.4 mg 13.6%
Manganese (Mn) 0 mg 0%
Potassium (K) 676.6 mg 19.3%
Phosphorus (P) 365.5 mg 36.6%
Selenium (Se) 66.6 mcg 95.2%
Zinc (Zn) 1.5 mg 10.2%