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 butterfish (yield after cooking, bone removed) (41 g)
94.3 calories, 36.9 from fat
 
Carbs
5.4 g
 
Proteins
8.4 g
 
Fat
4.1 g
 
Sat. Fat
1.5 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 (important for the stimulation of antibodies), 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 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)
17%
Protein
2%
Carbs
1%
Fiber
6%
Fat
8%
Saturated Fat
7%
Cholesterol
7%
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

A powerful booster of heart health; Helps the regulation of hormones in the body.

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 butterfish (yield after cooking, bone removed) (41g)

* Amount Per Serving
Calories 94.3 cal
Calories from Fat 36.9 cal
% Daily Value
Total Fat 4.1 g 6.3%
Saturated Fat 1.5 g 7.6%
Cholesterol 20.5 mg 6.8%
Sodium 169.3 mg 7.1%
Total Carbohydrate 5.4 g 1.8%
Dietary Fiber 0.2 g 1%
Sugars (Added) 0 g 0%
Protein 8.4 g 16.8%
 
Vitamins
Vitamin A 54.7 IU 1.1%
Vitamin B6 0.1 mg 3.9%
Vitamin B12 0.5 mcg 7.8%
Vitamin C 0 mg 0%
Vitamin D 4.5 mcg 1.1%
Vitamin E 0 mg 0%
Vitamin K 0.3 mcg 0.4%
 
Minerals
Calcium (Ca) 21.7 mg 2.1%
Copper (Cu) 0 mg 1.5%
Iron (Fe) 0.6 mg 3.2%
Magnesium (Mg) 13.5 mg 3.4%
Manganese (Mn) 0 mg 0%
Potassium (K) 170.6 mg 4.9%
Phosphorus (P) 92.3 mg 9.2%
Selenium (Se) 16.8 mcg 24%
Zinc (Zn) 0.4 mg 2.6%