Pompano, coated, 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)27 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)18 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)
305.1 calories, 153.9 from fat
 
Carbs
14.1 g
 
Proteins
22.1 g
 
Fat
17.1 g
 
Sat. Fat
4.8 g

KEY FACTS

(learn about health benefits or risks)
  • Pompano, coated, 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 (0.1 cal/oz).
  • Rich in vitamins and minerals (12%/cal) - a good source of Selenium (stimulates the creation of antioxidants), Phosphorus (a vital part of the body growth process), Vitamin B12 (helps you to get a good night's sleep) and Potassium (helps improve the health of your bones).
  • Pompano, coated, 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 (39% of DV/100g) and relatively high in saturated fat (21% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(2.7 cal/g)
High
Density
(12 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
44%
Protein
5%
Carbs
3%
Fiber
26%
Fat
24%
Saturated Fat
18%
Cholesterol
19%
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

Helps the regulation of hormones in the body; A powerful booster of heart health.

NUTRITION LABEL

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

Nutrition Facts

Pompano, coated, baked or broiled, fat added in cooking

Serving Size: small fillet (113g)

* Amount Per Serving
Calories 305.1 cal
Calories from Fat 153.9 cal
% Daily Value
Total Fat 17.1 g 26.4%
Saturated Fat 4.8 g 24.1%
Cholesterol 54.2 mg 18.1%
Sodium 466.7 mg 19.4%
Total Carbohydrate 14.1 g 4.7%
Dietary Fiber 0.7 g 2.7%
Sugars (Added) 0 g 0%
Protein 22.1 g 44.2%
 
Vitamins
Vitamin A 146.9 IU 2.9%
Vitamin B6 0.2 mg 10.3%
Vitamin B12 1.2 mcg 20.5%
Vitamin C 0 mg 0%
Vitamin D 11.8 mcg 2.9%
Vitamin E 0 mg 0%
Vitamin K 7.9 mcg 9.9%
 
Minerals
Calcium (Ca) 57.6 mg 5.7%
Copper (Cu) 0.1 mg 3.9%
Iron (Fe) 1.5 mg 8.3%
Magnesium (Mg) 36.2 mg 9%
Manganese (Mn) 0 mg 0%
Potassium (K) 449.7 mg 12.8%
Phosphorus (P) 243 mg 24.3%
Selenium (Se) 44.3 mcg 63.3%
Zinc (Zn) 1 mg 6.8%