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 medium butterfish (yield after cooking, bone removed) (82 g)
230.4 calories, 134.1 from fat
 
Carbs
8 g
 
Proteins
15.2 g
 
Fat
14.9 g
 
Sat. Fat
3.7 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 (a powerful booster of heart health), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue), Vitamin B12 (helps you to get a good night's sleep), Vitamin K (helps prevent coronary artery disease and heart failure) and Potassium (helps prevent muscle cramps).
  • 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)
30%
Protein
3%
Carbs
2%
Fiber
23%
Fat
19%
Saturated Fat
21%
Cholesterol
13%
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, fried

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

* Amount Per Serving
Calories 230.4 cal
Calories from Fat 134.1 cal
% Daily Value
Total Fat 14.9 g 22.9%
Saturated Fat 3.7 g 18.6%
Cholesterol 63.1 mg 21%
Sodium 310 mg 12.9%
Total Carbohydrate 8 g 2.7%
Dietary Fiber 0.5 g 2%
Sugars (Added) 0 g 0%
Protein 15.2 g 30.4%
 
Vitamins
Vitamin A 120.3 IU 2.4%
Vitamin B6 0.1 mg 7.4%
Vitamin B12 0.8 mcg 12.8%
Vitamin C 0 mg 0%
Vitamin D 7.8 mcg 1.9%
Vitamin E 0 mg 0%
Vitamin K 8.8 mcg 11%
 
Minerals
Calcium (Ca) 40.2 mg 4.1%
Copper (Cu) 0.1 mg 3%
Iron (Fe) 1.1 mg 6.1%
Magnesium (Mg) 24.6 mg 6.2%
Manganese (Mn) 0 mg 0%
Potassium (K) 296 mg 8.5%
Phosphorus (P) 168.1 mg 16.8%
Selenium (Se) 30.3 mcg 43.3%
Zinc (Zn) 0.8 mg 5%