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 large butterfish (yield after cooking, bone removed) (163 g)
337.4 calories, 174.6 from fat
 
Carbs
0.2 g
 
Proteins
37.9 g
 
Fat
19.4 g
 
Sat. Fat
7.2 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 (releaves minor health problems like muscle weakness, numbness and fatigue), Vitamin B12 (helps prevent Alzheimer's disease), Potassium (helps reduce the risk of heart diseases and hypertension) and Vitamin B6 (helps prevent formation of kidney stones).
  • 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)
76%
Protein
0%
Carbs
0%
Fiber
30%
Fat
36%
Saturated Fat
34%
Cholesterol
28%
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

A powerful booster of heart health; Stimulates the creation of antioxidants.

NUTRITION LABEL

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

Nutrition Facts

Pompano, baked or broiled, fat not added in cooking

Serving Size: large butterfish (yield after cooking, bone removed) (163g)

* Amount Per Serving
Calories 337.4 cal
Calories from Fat 174.6 cal
% Daily Value
Total Fat 19.4 g 29.9%
Saturated Fat 7.2 g 36%
Cholesterol 102.7 mg 34.2%
Sodium 673.2 mg 28%
Total Carbohydrate 0.2 g 0.1%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 37.9 g 75.9%
 
Vitamins
Vitamin A 233.6 IU 4.7%
Vitamin B6 0.4 mg 18.5%
Vitamin B12 2.3 mcg 37.8%
Vitamin C 0.8 mg 1.4%
Vitamin D 22.7 mcg 5.7%
Vitamin E 0 mg 0%
Vitamin K 0.2 mcg 0.2%
 
Minerals
Calcium (Ca) 45.6 mg 4.9%
Copper (Cu) 0.1 mg 3.9%
Iron (Fe) 1.2 mg 6.9%
Magnesium (Mg) 55.4 mg 13.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 784 mg 22.4%
Phosphorus (P) 401 mg 40.1%
Selenium (Se) 75 mcg 107.1%
Zinc (Zn) 1.5 mg 9.9%