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 medium fillet (170 g)
396.1 calories, 233.1 from fat
 
Carbs
0.2 g
 
Proteins
38.4 g
 
Fat
25.9 g
 
Sat. Fat
8.1 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 (helps the regulation of hormones in the body), 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 cure depression).
  • 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)
77%
Protein
0%
Carbs
0%
Fiber
40%
Fat
41%
Saturated Fat
35%
Cholesterol
29%
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; Important for the stimulation of antibodies.

NUTRITION LABEL

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

Nutrition Facts

Pompano, cooked

Serving Size: medium fillet (170g)

* Amount Per Serving
Calories 396.1 cal
Calories from Fat 233.1 cal
% Daily Value
Total Fat 25.9 g 39.9%
Saturated Fat 8.1 g 40.6%
Cholesterol 103.7 mg 34.6%
Sodium 702.1 mg 29.3%
Total Carbohydrate 0.2 g 0.1%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 38.4 g 76.9%
 
Vitamins
Vitamin A 238 IU 4.8%
Vitamin B6 0.4 mg 18.8%
Vitamin B12 2.3 mcg 38.3%
Vitamin C 0.9 mg 1.4%
Vitamin D 23 mcg 5.7%
Vitamin E 0 mg 0%
Vitamin K 7.1 mcg 8.9%
 
Minerals
Calcium (Ca) 45.9 mg 5.1%
Copper (Cu) 0.1 mg 4%
Iron (Fe) 1.3 mg 7%
Magnesium (Mg) 56.1 mg 14%
Manganese (Mn) 0 mg 0%
Potassium (K) 795.6 mg 22.7%
Phosphorus (P) 406.3 mg 40.6%
Selenium (Se) 76 mcg 108.6%
Zinc (Zn) 1.5 mg 10%