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 small butterfish (yield after cooking, bone removed) (41 g)
115.2 calories, 67.5 from fat
 
Carbs
4 g
 
Proteins
7.6 g
 
Fat
7.5 g
 
Sat. Fat
1.9 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 (helps the regulation of hormones in the body), Phosphorus (helps provide effective digestion), 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)
15%
Protein
1%
Carbs
1%
Fiber
12%
Fat
9%
Saturated Fat
11%
Cholesterol
7%
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; Stimulates the creation of antioxidants.

NUTRITION LABEL

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

Nutrition Facts

Pompano, coated, fried

Serving Size: small butterfish (yield after cooking, bone removed) (41g)

* Amount Per Serving
Calories 115.2 cal
Calories from Fat 67.5 cal
% Daily Value
Total Fat 7.5 g 11.5%
Saturated Fat 1.9 g 9.3%
Cholesterol 31.6 mg 10.5%
Sodium 155 mg 6.5%
Total Carbohydrate 4 g 1.3%
Dietary Fiber 0.2 g 1%
Sugars (Added) 0 g 0%
Protein 7.6 g 15.2%
 
Vitamins
Vitamin A 60.1 IU 1.2%
Vitamin B6 0.1 mg 3.7%
Vitamin B12 0.4 mcg 6.4%
Vitamin C 0 mg 0%
Vitamin D 3.9 mcg 1%
Vitamin E 0 mg 0%
Vitamin K 4.4 mcg 5.5%
 
Minerals
Calcium (Ca) 20.1 mg 2.1%
Copper (Cu) 0 mg 1.5%
Iron (Fe) 0.5 mg 3%
Magnesium (Mg) 12.3 mg 3.1%
Manganese (Mn) 0 mg 0%
Potassium (K) 148 mg 4.2%
Phosphorus (P) 84.1 mg 8.4%
Selenium (Se) 15.2 mcg 21.7%
Zinc (Zn) 0.4 mg 2.5%