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 cubic inch, boneless, cooked (17 g)
45.9 calories, 23.4 from fat
 
Carbs
2.1 g
 
Proteins
3.3 g
 
Fat
2.6 g
 
Sat. Fat
0.7 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 (helps provide effective digestion), Vitamin B12 (helps prevent Alzheimer's disease) and Potassium (instrumental for the metabolic processing of various nutrients).
  • 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)
7%
Protein
1%
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

Helps the regulation of hormones in the body; Important for the stimulation of antibodies.

NUTRITION LABEL

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

Nutrition Facts

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

Serving Size: cubic inch, boneless, cooked (17g)

* Amount Per Serving
Calories 45.9 cal
Calories from Fat 23.4 cal
% Daily Value
Total Fat 2.6 g 4%
Saturated Fat 0.7 g 3.6%
Cholesterol 8.2 mg 2.7%
Sodium 70.2 mg 2.9%
Total Carbohydrate 2.1 g 0.7%
Dietary Fiber 0.1 g 0.4%
Sugars (Added) 0 g 0%
Protein 3.3 g 6.6%
 
Vitamins
Vitamin A 22.1 IU 0.4%
Vitamin B6 0 mg 1.6%
Vitamin B12 0.2 mcg 3.1%
Vitamin C 0 mg 0%
Vitamin D 1.8 mcg 0.4%
Vitamin E 0 mg 0%
Vitamin K 1.2 mcg 1.5%
 
Minerals
Calcium (Ca) 8.7 mg 0.9%
Copper (Cu) 0 mg 0.6%
Iron (Fe) 0.2 mg 1.3%
Magnesium (Mg) 5.4 mg 1.4%
Manganese (Mn) 0 mg 0%
Potassium (K) 67.7 mg 1.9%
Phosphorus (P) 36.6 mg 3.7%
Selenium (Se) 6.7 mcg 9.5%
Zinc (Zn) 0.2 mg 1%