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 large fillet (255 g)
688.5 calories, 348.3 from fat
 
Carbs
31.9 g
 
Proteins
49.9 g
 
Fat
38.7 g
 
Sat. Fat
10.9 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 (a powerful booster of heart health), Phosphorus (helps provide effective digestion), Vitamin B12 (helps you to get a good night's sleep) and Potassium (helps reduce the risk of heart diseases and hypertension).
  • 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)
100%
Protein
11%
Carbs
6%
Fiber
60%
Fat
54%
Saturated Fat
41%
Cholesterol
44%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
230 min
92 min
172 min
275 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

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

NUTRITION LABEL

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

Nutrition Facts

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

Serving Size: large fillet (255g)

* Amount Per Serving
Calories 688.5 cal
Calories from Fat 348.3 cal
% Daily Value
Total Fat 38.7 g 59.5%
Saturated Fat 10.9 g 54.3%
Cholesterol 122.4 mg 40.8%
Sodium 1053.2 mg 43.9%
Total Carbohydrate 31.9 g 10.6%
Dietary Fiber 1.5 g 6.1%
Sugars (Added) 0 g 0%
Protein 49.9 g 99.7%
 
Vitamins
Vitamin A 331.5 IU 6.6%
Vitamin B6 0.5 mg 23.3%
Vitamin B12 2.8 mcg 46.3%
Vitamin C 0 mg 0%
Vitamin D 26.5 mcg 6.6%
Vitamin E 0 mg 0%
Vitamin K 17.9 mcg 22.3%
 
Minerals
Calcium (Ca) 130.1 mg 12.8%
Copper (Cu) 0.2 mg 8.8%
Iron (Fe) 3.4 mg 18.8%
Magnesium (Mg) 81.6 mg 20.4%
Manganese (Mn) 0 mg 0%
Potassium (K) 1014.9 mg 29%
Phosphorus (P) 548.3 mg 54.8%
Selenium (Se) 100 mcg 142.8%
Zinc (Zn) 2.3 mg 15.3%