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 fillet (255 g)
594.2 calories, 350.1 from fat
 
Carbs
0.3 g
 
Proteins
57.7 g
 
Fat
38.9 g
 
Sat. Fat
12.2 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 (helps prevent muscle cramps) 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)
115%
Protein
0%
Carbs
0%
Fiber
60%
Fat
61%
Saturated Fat
52%
Cholesterol
44%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
198 min
79 min
149 min
238 min

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, cooked

Serving Size: large fillet (255g)

* Amount Per Serving
Calories 594.2 cal
Calories from Fat 350.1 cal
% Daily Value
Total Fat 38.9 g 59.9%
Saturated Fat 12.2 g 60.9%
Cholesterol 155.6 mg 51.8%
Sodium 1053.2 mg 43.9%
Total Carbohydrate 0.3 g 0.1%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 57.7 g 115.3%
 
Vitamins
Vitamin A 357 IU 7.1%
Vitamin B6 0.6 mg 28.2%
Vitamin B12 3.4 mcg 57.4%
Vitamin C 1.3 mg 2.1%
Vitamin D 34.4 mcg 8.6%
Vitamin E 0 mg 0%
Vitamin K 10.7 mcg 13.4%
 
Minerals
Calcium (Ca) 68.9 mg 7.7%
Copper (Cu) 0.1 mg 6%
Iron (Fe) 1.9 mg 10.5%
Magnesium (Mg) 84.2 mg 21%
Manganese (Mn) 0 mg 0%
Potassium (K) 1193.4 mg 34.1%
Phosphorus (P) 609.5 mg 60.9%
Selenium (Se) 114 mcg 162.8%
Zinc (Zn) 2.2 mg 15%