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 oz, with bone, raw (yield after cooking, bone removed) (15 g)
31.1 calories, 16.2 from fat
 
Carbs
0 g
 
Proteins
3.5 g
 
Fat
1.8 g
 
Sat. Fat
0.7 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 (stimulates the creation of antioxidants), Phosphorus (a vital part of the body growth process), Vitamin B12 (helps prevent Alzheimer's disease), Potassium (plays an important role in the process of keeping brain function normal level) and Vitamin B6 (reduces the risk of heart attack).
  • 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)
7%
Protein
0%
Carbs
0%
Fiber
3%
Fat
3%
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

Important for the stimulation of antibodies; 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: oz, with bone, raw (yield after cooking, bone removed) (15g)

* Amount Per Serving
Calories 31.1 cal
Calories from Fat 16.2 cal
% Daily Value
Total Fat 1.8 g 2.8%
Saturated Fat 0.7 g 3.3%
Cholesterol 9.5 mg 3.2%
Sodium 62 mg 2.6%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 3.5 g 7%
 
Vitamins
Vitamin A 21.5 IU 0.4%
Vitamin B6 0 mg 1.7%
Vitamin B12 0.2 mcg 3.5%
Vitamin C 0.1 mg 0.1%
Vitamin D 2.1 mcg 0.5%
Vitamin E 0 mg 0%
Vitamin K 0 mcg 0%
 
Minerals
Calcium (Ca) 4.2 mg 0.5%
Copper (Cu) 0 mg 0.4%
Iron (Fe) 0.1 mg 0.6%
Magnesium (Mg) 5.1 mg 1.3%
Manganese (Mn) 0 mg 0%
Potassium (K) 72.2 mg 2.1%
Phosphorus (P) 36.9 mg 3.7%
Selenium (Se) 6.9 mcg 9.9%
Zinc (Zn) 0.1 mg 0.9%