Pompano, coated, fried
✓
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)
317.5 calories, 184.5 from fat
 
Carbs
11 g
 
Proteins
20.9 g
 
Fat
20.5 g
 
Sat. Fat
5.1 g

KEY FACTS

(learn about health benefits or risks)
  • Pompano, coated, fried 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 (11.3%/cal) - a good source of Selenium (important for the stimulation of antibodies), Phosphorus (a vital part of the body growth process), Vitamin B12 (helps prevent Alzheimer's disease), Vitamin K (helps prevent coronary artery disease and heart failure) and Potassium (instrumental for the metabolic processing of various nutrients).
  • Pompano, coated, fried contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (37% of DV/100g) and relatively high in saturated fat (23% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(2.8 cal/g)
High
Density
(11.3 %/cal)
Medium
Density
(0.6 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
42%
Protein
4%
Carbs
3%
Fiber
32%
Fat
26%
Saturated Fat
29%
Cholesterol
18%
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

Stimulates the creation of antioxidants; A powerful booster of heart health.

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Pompano, coated, fried

Serving Size: small fillet (113g)

* Amount Per Serving
Calories 317.5 cal
Calories from Fat 184.5 cal
% Daily Value
Total Fat 20.5 g 31.6%
Saturated Fat 5.1 g 25.6%
Cholesterol 87 mg 29%
Sodium 427.1 mg 17.8%
Total Carbohydrate 11 g 3.7%
Dietary Fiber 0.7 g 2.7%
Sugars (Added) 0 g 0%
Protein 20.9 g 41.9%
 
Vitamins
Vitamin A 165.7 IU 3.3%
Vitamin B6 0.2 mg 10.2%
Vitamin B12 1.1 mcg 17.7%
Vitamin C 0 mg 0%
Vitamin D 10.7 mcg 2.7%
Vitamin E 0 mg 0%
Vitamin K 12.1 mcg 15.1%
 
Minerals
Calcium (Ca) 55.4 mg 5.7%
Copper (Cu) 0.1 mg 4.2%
Iron (Fe) 1.5 mg 8.3%
Magnesium (Mg) 33.9 mg 8.5%
Manganese (Mn) 0 mg 0%
Potassium (K) 407.9 mg 11.7%
Phosphorus (P) 231.7 mg 23.2%
Selenium (Se) 41.8 mcg 59.7%
Zinc (Zn) 1 mg 6.9%