Pompano, coated, baked or broiled, fat not 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 small fillet (113 g)
259.9 calories, 101.7 from fat
 
Carbs
14.8 g
 
Proteins
23.1 g
 
Fat
11.3 g
 
Sat. Fat
4.2 g

KEY FACTS

(learn about health benefits or risks)
  • Pompano, coated, baked or broiled, fat not added in cooking has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.08 cal/oz).
  • Rich in vitamins and minerals (14%/cal) - a good source of Selenium (stimulates the creation of antioxidants), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue), Vitamin B12 (helps prevent Alzheimer's disease) and Potassium (it plays an important role for normal muscle contraction).
  • Pompano, coated, baked or broiled, fat not 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 (41% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(2.3 cal/g)
High
Density
(14 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
46%
Protein
5%
Carbs
3%
Fiber
17%
Fat
21%
Saturated Fat
19%
Cholesterol
19%
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

A powerful booster of heart health; 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 not added in cooking

Serving Size: small fillet (113g)

* Amount Per Serving
Calories 259.9 cal
Calories from Fat 101.7 cal
% Daily Value
Total Fat 11.3 g 17.4%
Saturated Fat 4.2 g 20.8%
Cholesterol 56.5 mg 18.8%
Sodium 466.7 mg 19.4%
Total Carbohydrate 14.8 g 4.9%
Dietary Fiber 0.7 g 2.7%
Sugars (Added) 0 g 0%
Protein 23.1 g 46.2%
 
Vitamins
Vitamin A 150.7 IU 3%
Vitamin B6 0.2 mg 10.8%
Vitamin B12 1.3 mcg 21.5%
Vitamin C 0 mg 0%
Vitamin D 12.3 mcg 3.1%
Vitamin E 0 mg 0%
Vitamin K 0.9 mcg 1.1%
 
Minerals
Calcium (Ca) 59.9 mg 5.7%
Copper (Cu) 0.1 mg 4.1%
Iron (Fe) 1.6 mg 8.7%
Magnesium (Mg) 37.3 mg 9.3%
Manganese (Mn) 0 mg 0%
Potassium (K) 470.1 mg 13.4%
Phosphorus (P) 254.3 mg 25.4%
Selenium (Se) 46.3 mcg 66.2%
Zinc (Zn) 1.1 mg 7.1%