Pompano, coated, fried
✓
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 cup, cooked, flaked (136 g)
382.2 calories, 222.3 from fat
 
Carbs
13.2 g
 
Proteins
25.2 g
 
Fat
24.7 g
 
Sat. Fat
6.2 g

KEY FACTS

(learn about health benefits or risks)
  • Pompano, coated, fried 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 (11.3%/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 prevent Alzheimer's disease), Vitamin K (helps prevent coronary artery disease and heart failure) and Potassium (plays an important role in the process of keeping brain function normal level).
  • Pompano, coated, fried contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (37% of DV/100g) and relatively high in saturated fat (23% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(2.8 cal/g)
High
Density
(11.3 %/cal)
Medium
Density
(0.6 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
50%
Protein
4%
Carbs
3%
Fiber
38%
Fat
31%
Saturated Fat
35%
Cholesterol
21%
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

A powerful booster of heart health; Helps the regulation of hormones in the body.

NUTRITION LABEL

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

Nutrition Facts

Pompano, coated, fried

Serving Size: cup, cooked, flaked (136g)

* Amount Per Serving
Calories 382.2 cal
Calories from Fat 222.3 cal
% Daily Value
Total Fat 24.7 g 38%
Saturated Fat 6.2 g 30.8%
Cholesterol 104.7 mg 34.9%
Sodium 514.1 mg 21.4%
Total Carbohydrate 13.2 g 4.4%
Dietary Fiber 0.8 g 3.3%
Sugars (Added) 0 g 0%
Protein 25.2 g 50.4%
 
Vitamins
Vitamin A 199.5 IU 4%
Vitamin B6 0.2 mg 12.3%
Vitamin B12 1.3 mcg 21.3%
Vitamin C 0 mg 0%
Vitamin D 12.9 mcg 3.2%
Vitamin E 0 mg 0%
Vitamin K 14.6 mcg 18.2%
 
Minerals
Calcium (Ca) 66.6 mg 6.8%
Copper (Cu) 0.1 mg 5%
Iron (Fe) 1.8 mg 10%
Magnesium (Mg) 40.8 mg 10.2%
Manganese (Mn) 0 mg 0%
Potassium (K) 491 mg 14%
Phosphorus (P) 278.8 mg 27.9%
Selenium (Se) 50.3 mcg 71.9%
Zinc (Zn) 1.3 mg 8.3%