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 medium fillet (170 g)
459 calories, 232.2 from fat
 
Carbs
21.3 g
 
Proteins
33.2 g
 
Fat
25.8 g
 
Sat. Fat
7.2 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 (a vital part of the body growth process), Vitamin B12 (helps prevent Alzheimer's disease) and Potassium (helps prevent muscle cramps).
  • 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)
67%
Protein
7%
Carbs
4%
Fiber
40%
Fat
36%
Saturated Fat
27%
Cholesterol
29%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
153 min
61 min
115 min
184 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

Stimulates the creation of antioxidants; 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: medium fillet (170g)

* Amount Per Serving
Calories 459 cal
Calories from Fat 232.2 cal
% Daily Value
Total Fat 25.8 g 39.7%
Saturated Fat 7.2 g 36.2%
Cholesterol 81.6 mg 27.2%
Sodium 702.1 mg 29.3%
Total Carbohydrate 21.3 g 7.1%
Dietary Fiber 1 g 4.1%
Sugars (Added) 0 g 0%
Protein 33.2 g 66.5%
 
Vitamins
Vitamin A 221 IU 4.4%
Vitamin B6 0.3 mg 15.6%
Vitamin B12 1.9 mcg 30.9%
Vitamin C 0 mg 0%
Vitamin D 17.7 mcg 4.4%
Vitamin E 0 mg 0%
Vitamin K 11.9 mcg 14.9%
 
Minerals
Calcium (Ca) 86.7 mg 8.5%
Copper (Cu) 0.1 mg 5.9%
Iron (Fe) 2.3 mg 12.6%
Magnesium (Mg) 54.4 mg 13.6%
Manganese (Mn) 0 mg 0%
Potassium (K) 676.6 mg 19.3%
Phosphorus (P) 365.5 mg 36.6%
Selenium (Se) 66.6 mcg 95.2%
Zinc (Zn) 1.5 mg 10.2%