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 medium butterfish (yield after cooking, bone removed) (82 g)
188.6 calories, 73.8 from fat
 
Carbs
10.7 g
 
Proteins
16.8 g
 
Fat
8.2 g
 
Sat. Fat
3 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 (helps provide effective digestion), 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)
34%
Protein
4%
Carbs
2%
Fiber
13%
Fat
15%
Saturated Fat
14%
Cholesterol
14%
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

Important for the stimulation of antibodies; Stimulates the creation of antioxidants.

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: medium butterfish (yield after cooking, bone removed) (82g)

* Amount Per Serving
Calories 188.6 cal
Calories from Fat 73.8 cal
% Daily Value
Total Fat 8.2 g 12.6%
Saturated Fat 3 g 15.1%
Cholesterol 41 mg 13.7%
Sodium 338.7 mg 14.1%
Total Carbohydrate 10.7 g 3.6%
Dietary Fiber 0.5 g 2%
Sugars (Added) 0 g 0%
Protein 16.8 g 33.5%
 
Vitamins
Vitamin A 109.3 IU 2.2%
Vitamin B6 0.2 mg 7.9%
Vitamin B12 0.9 mcg 15.6%
Vitamin C 0 mg 0%
Vitamin D 8.9 mcg 2.2%
Vitamin E 0 mg 0%
Vitamin K 0.7 mcg 0.8%
 
Minerals
Calcium (Ca) 43.5 mg 4.1%
Copper (Cu) 0.1 mg 3%
Iron (Fe) 1.1 mg 6.3%
Magnesium (Mg) 27.1 mg 6.8%
Manganese (Mn) 0 mg 0%
Potassium (K) 341.1 mg 9.7%
Phosphorus (P) 184.5 mg 18.5%
Selenium (Se) 33.6 mcg 48%
Zinc (Zn) 0.8 mg 5.1%