Pompano, baked or broiled, fat not 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 small fillet (113 g)
233.9 calories, 121.5 from fat
 
Carbs
0.1 g
 
Proteins
26.3 g
 
Fat
13.5 g
 
Sat. Fat
5 g

KEY FACTS

(learn about health benefits or risks)
  • Pompano, baked or broiled, fat not added in cooking has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.07 cal/oz).
  • Rich in vitamins and minerals (16.4%/cal) - a good source of Selenium (a powerful booster of heart health), Phosphorus (helps provide effective digestion), Vitamin B12 (helps you to get a good night's sleep), Potassium (instrumental for the metabolic processing of various nutrients) and Vitamin B6 (helps decrease asthma attacks in severity and frequency).
  • Pompano, baked or broiled, fat not 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 (47% of DV/100g) and relatively high in saturated fat (22% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Medium
Density
(2.1 cal/g)
High
Density
(16.4 %/cal)
Medium
Density
(0.6 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
53%
Protein
0%
Carbs
0%
Fiber
21%
Fat
25%
Saturated Fat
24%
Cholesterol
19%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
78 min
31 min
58 min
94 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; Helps the regulation of hormones in the body.

NUTRITION LABEL

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

Nutrition Facts

Pompano, baked or broiled, fat not added in cooking

Serving Size: small fillet (113g)

* Amount Per Serving
Calories 233.9 cal
Calories from Fat 121.5 cal
% Daily Value
Total Fat 13.5 g 20.7%
Saturated Fat 5 g 25%
Cholesterol 71.2 mg 23.7%
Sodium 466.7 mg 19.4%
Total Carbohydrate 0.1 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 26.3 g 52.6%
 
Vitamins
Vitamin A 162 IU 3.2%
Vitamin B6 0.3 mg 12.8%
Vitamin B12 1.6 mcg 26.2%
Vitamin C 0.6 mg 0.9%
Vitamin D 15.7 mcg 3.9%
Vitamin E 0 mg 0%
Vitamin K 0.1 mcg 0.1%
 
Minerals
Calcium (Ca) 31.6 mg 3.4%
Copper (Cu) 0.1 mg 2.7%
Iron (Fe) 0.9 mg 4.8%
Magnesium (Mg) 38.4 mg 9.6%
Manganese (Mn) 0 mg 0%
Potassium (K) 543.5 mg 15.5%
Phosphorus (P) 278 mg 27.8%
Selenium (Se) 52 mcg 74.3%
Zinc (Zn) 1 mg 6.9%