Pompano, cooked
✓
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)23 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)15 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)
263.3 calories, 154.8 from fat
 
Carbs
0.1 g
 
Proteins
25.5 g
 
Fat
17.2 g
 
Sat. Fat
5.4 g

KEY FACTS

(learn about health benefits or risks)
  • Pompano, cooked 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 (14.6%/cal) - a good source of Selenium (stimulates the creation of antioxidants), Phosphorus (helps provide effective digestion), Vitamin B12 (helps you to get a good night's sleep), Potassium (helps prevent muscle cramps) and Vitamin B6 (helps prevent formation of kidney stones).
  • Pompano, cooked contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (45% of DV/100g) and relatively high in saturated fat (24% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Medium
Density
(2.3 cal/g)
High
Density
(14.6 %/cal)
Medium
Density
(0.6 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
51%
Protein
0%
Carbs
0%
Fiber
27%
Fat
27%
Saturated Fat
23%
Cholesterol
19%
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; Important for the stimulation of antibodies.

NUTRITION LABEL

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

Nutrition Facts

Pompano, cooked

Serving Size: small fillet (113g)

* Amount Per Serving
Calories 263.3 cal
Calories from Fat 154.8 cal
% Daily Value
Total Fat 17.2 g 26.5%
Saturated Fat 5.4 g 27%
Cholesterol 68.9 mg 23%
Sodium 466.7 mg 19.4%
Total Carbohydrate 0.1 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 25.5 g 51.1%
 
Vitamins
Vitamin A 158.2 IU 3.2%
Vitamin B6 0.2 mg 12.5%
Vitamin B12 1.5 mcg 25.4%
Vitamin C 0.6 mg 0.9%
Vitamin D 15.3 mcg 3.8%
Vitamin E 0 mg 0%
Vitamin K 4.7 mcg 5.9%
 
Minerals
Calcium (Ca) 30.5 mg 3.4%
Copper (Cu) 0.1 mg 2.7%
Iron (Fe) 0.8 mg 4.6%
Magnesium (Mg) 37.3 mg 9.3%
Manganese (Mn) 0 mg 0%
Potassium (K) 528.8 mg 15.1%
Phosphorus (P) 270.1 mg 27%
Selenium (Se) 50.5 mcg 72.2%
Zinc (Zn) 1 mg 6.6%