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 fillet (170 g)
391 calories, 153 from fat
 
Carbs
22.3 g
 
Proteins
34.7 g
 
Fat
17 g
 
Sat. Fat
6.3 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 (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 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)
70%
Protein
7%
Carbs
4%
Fiber
26%
Fat
31%
Saturated Fat
28%
Cholesterol
29%
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; 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 not added in cooking

Serving Size: medium fillet (170g)

* Amount Per Serving
Calories 391 cal
Calories from Fat 153 cal
% Daily Value
Total Fat 17 g 26.2%
Saturated Fat 6.3 g 31.3%
Cholesterol 85 mg 28.3%
Sodium 702.1 mg 29.3%
Total Carbohydrate 22.3 g 7.4%
Dietary Fiber 1 g 4.1%
Sugars (Added) 0 g 0%
Protein 34.7 g 69.5%
 
Vitamins
Vitamin A 226.7 IU 4.5%
Vitamin B6 0.3 mg 16.3%
Vitamin B12 1.9 mcg 32.3%
Vitamin C 0 mg 0%
Vitamin D 18.5 mcg 4.6%
Vitamin E 0 mg 0%
Vitamin K 1.4 mcg 1.7%
 
Minerals
Calcium (Ca) 90.1 mg 8.5%
Copper (Cu) 0.1 mg 6.2%
Iron (Fe) 2.4 mg 13.1%
Magnesium (Mg) 56.1 mg 14%
Manganese (Mn) 0 mg 0%
Potassium (K) 707.2 mg 20.2%
Phosphorus (P) 382.5 mg 38.3%
Selenium (Se) 69.7 mcg 99.6%
Zinc (Zn) 1.6 mg 10.7%