Pompano, 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)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, with bone, raw (yield after cooking, bone removed) (15 g)
35 calories, 20.7 from fat
 
Carbs
0 g
 
Proteins
3.4 g
 
Fat
2.3 g
 
Sat. Fat
0.7 g

KEY FACTS

(learn about health benefits or risks)
  • Pompano, 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 (0.08 cal/oz).
  • Rich in vitamins and minerals (14.6%/cal) - a good source of Selenium (helps the regulation of hormones in the body), Phosphorus (a vital part of the body growth process), Vitamin B12 (helps you to get a good night's sleep), Potassium (plays an important role in the process of keeping brain function normal level) and Vitamin B6 (helps prevent formation of kidney stones).
  • Pompano, 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 (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)
7%
Protein
0%
Carbs
0%
Fiber
4%
Fat
4%
Saturated Fat
3%
Cholesterol
3%
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

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, baked or broiled, fat added in cooking

Serving Size: oz, with bone, raw (yield after cooking, bone removed) (15g)

* Amount Per Serving
Calories 35 cal
Calories from Fat 20.7 cal
% Daily Value
Total Fat 2.3 g 3.5%
Saturated Fat 0.7 g 3.6%
Cholesterol 9.2 mg 3%
Sodium 62 mg 2.6%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 3.4 g 6.8%
 
Vitamins
Vitamin A 21 IU 0.4%
Vitamin B6 0 mg 1.7%
Vitamin B12 0.2 mcg 3.4%
Vitamin C 0.1 mg 0.1%
Vitamin D 2 mcg 0.5%
Vitamin E 0 mg 0%
Vitamin K 0.6 mcg 0.8%
 
Minerals
Calcium (Ca) 4.1 mg 0.5%
Copper (Cu) 0 mg 0.4%
Iron (Fe) 0.1 mg 0.6%
Magnesium (Mg) 5 mg 1.2%
Manganese (Mn) 0 mg 0%
Potassium (K) 70.2 mg 2%
Phosphorus (P) 35.9 mg 3.6%
Selenium (Se) 6.7 mcg 9.6%
Zinc (Zn) 0.1 mg 0.9%