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 oz, boneless, raw (yield after cooking) (23 g)
53.6 calories, 31.5 from fat
 
Carbs
0 g
 
Proteins
5.2 g
 
Fat
3.5 g
 
Sat. Fat
1.1 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 (stimulates the creation of antioxidants), Phosphorus (a vital part of the body growth process), Vitamin B12 (helps prevent Alzheimer's disease), Potassium (helps improve the health of your bones) 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)
10%
Protein
0%
Carbs
0%
Fiber
5%
Fat
6%
Saturated Fat
5%
Cholesterol
4%
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: oz, boneless, raw (yield after cooking) (23g)

* Amount Per Serving
Calories 53.6 cal
Calories from Fat 31.5 cal
% Daily Value
Total Fat 3.5 g 5.4%
Saturated Fat 1.1 g 5.5%
Cholesterol 14 mg 4.7%
Sodium 95 mg 4%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 5.2 g 10.4%
 
Vitamins
Vitamin A 32.2 IU 0.6%
Vitamin B6 0.1 mg 2.5%
Vitamin B12 0.3 mcg 5.2%
Vitamin C 0.1 mg 0.2%
Vitamin D 3.1 mcg 0.8%
Vitamin E 0 mg 0%
Vitamin K 1 mcg 1.2%
 
Minerals
Calcium (Ca) 6.2 mg 0.7%
Copper (Cu) 0 mg 0.5%
Iron (Fe) 0.2 mg 0.9%
Magnesium (Mg) 7.6 mg 1.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 107.6 mg 3.1%
Phosphorus (P) 55 mg 5.5%
Selenium (Se) 10.3 mcg 14.7%
Zinc (Zn) 0.2 mg 1.3%