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 large butterfish (yield after cooking, bone removed) (163 g)
379.8 calories, 224.1 from fat
 
Carbs
0.2 g
 
Proteins
36.9 g
 
Fat
24.9 g
 
Sat. Fat
7.8 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 (a powerful booster of heart health), Phosphorus (a vital part of the body growth process), Vitamin B12 (helps prevent Alzheimer's disease), Potassium (it plays an important role for normal muscle contraction) and Vitamin B6 (helps decrease asthma attacks in severity and frequency).
  • 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)
74%
Protein
0%
Carbs
0%
Fiber
38%
Fat
39%
Saturated Fat
33%
Cholesterol
28%
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

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

NUTRITION LABEL

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

Nutrition Facts

Pompano, cooked

Serving Size: large butterfish (yield after cooking, bone removed) (163g)

* Amount Per Serving
Calories 379.8 cal
Calories from Fat 224.1 cal
% Daily Value
Total Fat 24.9 g 38.3%
Saturated Fat 7.8 g 38.9%
Cholesterol 99.4 mg 33.1%
Sodium 673.2 mg 28%
Total Carbohydrate 0.2 g 0.1%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 36.9 g 73.7%
 
Vitamins
Vitamin A 228.2 IU 4.6%
Vitamin B6 0.4 mg 18%
Vitamin B12 2.2 mcg 36.7%
Vitamin C 0.8 mg 1.4%
Vitamin D 22 mcg 5.5%
Vitamin E 0 mg 0%
Vitamin K 6.8 mcg 8.6%
 
Minerals
Calcium (Ca) 44 mg 4.9%
Copper (Cu) 0.1 mg 3.8%
Iron (Fe) 1.2 mg 6.7%
Magnesium (Mg) 53.8 mg 13.4%
Manganese (Mn) 0 mg 0%
Potassium (K) 762.8 mg 21.8%
Phosphorus (P) 389.6 mg 39%
Selenium (Se) 72.9 mcg 104.1%
Zinc (Zn) 1.4 mg 9.6%