Pompano, cooked
✓
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)23 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)15 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 oz, boneless, cooked (28 g)
65.2 calories, 38.7 from fat
 
Carbs
0 g
 
Proteins
6.3 g
 
Fat
4.3 g
 
Sat. Fat
1.3 g

KEY FACTS

(learn about health benefits or risks)
  • Pompano, cooked has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.08 cal/oz).
  • Rich in vitamins and minerals (14.6%/cal) - a good source of Selenium (helps the regulation of hormones in the body), Phosphorus (helps provide effective digestion), Vitamin B12 (helps you to get a good night's sleep), Potassium (helps prevent muscle cramps) and Vitamin B6 (helps cure depression).
  • Pompano, cooked contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (45% of DV/100g) and relatively high in saturated fat (24% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Medium
Density
(2.3 cal/g)
High
Density
(14.6 %/cal)
Medium
Density
(0.6 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
13%
Protein
0%
Carbs
0%
Fiber
7%
Fat
7%
Saturated Fat
6%
Cholesterol
5%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
22 min
9 min
16 min
26 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; A powerful booster of heart health.

NUTRITION LABEL

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

Nutrition Facts

Pompano, cooked

Serving Size: oz, boneless, cooked (28g)

* Amount Per Serving
Calories 65.2 cal
Calories from Fat 38.7 cal
% Daily Value
Total Fat 4.3 g 6.6%
Saturated Fat 1.3 g 6.7%
Cholesterol 17.1 mg 5.7%
Sodium 115.6 mg 4.8%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 6.3 g 12.7%
 
Vitamins
Vitamin A 39.2 IU 0.8%
Vitamin B6 0.1 mg 3.1%
Vitamin B12 0.4 mcg 6.3%
Vitamin C 0.1 mg 0.2%
Vitamin D 3.8 mcg 0.9%
Vitamin E 0 mg 0%
Vitamin K 1.2 mcg 1.5%
 
Minerals
Calcium (Ca) 7.6 mg 0.8%
Copper (Cu) 0 mg 0.7%
Iron (Fe) 0.2 mg 1.2%
Magnesium (Mg) 9.2 mg 2.3%
Manganese (Mn) 0 mg 0%
Potassium (K) 131 mg 3.7%
Phosphorus (P) 66.9 mg 6.7%
Selenium (Se) 12.5 mcg 17.9%
Zinc (Zn) 0.2 mg 1.6%