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

✓

Small Fillet

113 g

✓

Medium Fillet

170 g

✓

Large Fillet

255 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, Flaked

136 g

✓

Oz, Boneless, Raw (yield After Cooking)

27 g

✓

Oz, Boneless, Cooked

28 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, Cooked

17 g

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• 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 (releaves minor health problems like muscle weakness, numbness and fatigue), Vitamin B12 (helps you to get a good night's sleep) 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)!

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Calories

Nutrition

Risky Content

Medium Density (2.7 cal/g)

High Density (12 %/cal)

Medium Density (0.5 %/g)

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11% Protein

1% Carbs

1% Fiber

7% Fat

6%

Saturated Fat

5% Cholesterol

5% Sodium

0%

Added Sugar

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