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 oz, with bone, raw (yield after cooking, bone removed) (18 g)
48.6 calories, 24.3 from fat
 
Carbs
2.3 g
 
Proteins
3.5 g
 
Fat
2.7 g
 
Sat. Fat
0.8 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 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)
7%
Protein
1%
Carbs
0%
Fiber
4%
Fat
4%
Saturated Fat
3%
Cholesterol
3%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

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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: oz, with bone, raw (yield after cooking, bone removed) (18g)

* Amount Per Serving
Calories 48.6 cal
Calories from Fat 24.3 cal
% Daily Value
Total Fat 2.7 g 4.2%
Saturated Fat 0.8 g 3.8%
Cholesterol 8.6 mg 2.9%
Sodium 74.3 mg 3.1%
Total Carbohydrate 2.3 g 0.8%
Dietary Fiber 0.1 g 0.4%
Sugars (Added) 0 g 0%
Protein 3.5 g 7%
 
Vitamins
Vitamin A 23.4 IU 0.5%
Vitamin B6 0 mg 1.6%
Vitamin B12 0.2 mcg 3.3%
Vitamin C 0 mg 0%
Vitamin D 1.9 mcg 0.5%
Vitamin E 0 mg 0%
Vitamin K 1.3 mcg 1.6%
 
Minerals
Calcium (Ca) 9.2 mg 0.9%
Copper (Cu) 0 mg 0.6%
Iron (Fe) 0.2 mg 1.3%
Magnesium (Mg) 5.8 mg 1.4%
Manganese (Mn) 0 mg 0%
Potassium (K) 71.6 mg 2%
Phosphorus (P) 38.7 mg 3.9%
Selenium (Se) 7.1 mcg 10.1%
Zinc (Zn) 0.2 mg 1.1%