Pompano, steamed or poached
✓
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)
525.3 calories, 273.6 from fat
 
Carbs
0 g
 
Proteins
59.3 g
 
Fat
30.4 g
 
Sat. Fat
11.3 g

KEY FACTS

(learn about health benefits or risks)
  • Pompano, steamed or poached has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.07 cal/oz).
  • Rich in vitamins and minerals (15.8%/cal) - a good source of Selenium (helps the regulation of hormones in the body), Vitamin B12 (helps you to get a good night's sleep), Phosphorus (a vital part of the body growth process), Potassium (instrumental for the metabolic processing of various nutrients) and Vitamin B6 (helps cure depression).
  • Pompano, steamed or poached contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (46% of DV/100g) and relatively high in saturated fat (22% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Medium
Density
(2.1 cal/g)
High
Density
(15.8 %/cal)
Medium
Density
(0.6 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
119%
Protein
0%
Carbs
0%
Fiber
47%
Fat
56%
Saturated Fat
54%
Cholesterol
42%
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

A powerful booster of heart health; Stimulates the creation of antioxidants.

NUTRITION LABEL

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

Nutrition Facts

Pompano, steamed or poached

Serving Size: large fillet (255g)

* Amount Per Serving
Calories 525.3 cal
Calories from Fat 273.6 cal
% Daily Value
Total Fat 30.4 g 46.7%
Saturated Fat 11.3 g 56.3%
Cholesterol 160.7 mg 53.6%
Sodium 1009.8 mg 42.1%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 59.3 g 118.5%
 
Vitamins
Vitamin A 365.5 IU 7.3%
Vitamin B6 0.5 mg 25.6%
Vitamin B12 3.5 mcg 59.1%
Vitamin C 0 mg 0%
Vitamin D 35.2 mcg 8.8%
Vitamin E 0 mg 0%
Vitamin K 0.3 mcg 0.3%
 
Minerals
Calcium (Ca) 71.4 mg 7.7%
Copper (Cu) 0.1 mg 6.1%
Iron (Fe) 1.9 mg 10.8%
Magnesium (Mg) 79.1 mg 19.8%
Manganese (Mn) 0 mg 0%
Potassium (K) 1037.9 mg 29.7%
Phosphorus (P) 563.6 mg 56.4%
Selenium (Se) 117 mcg 167.2%
Zinc (Zn) 2.3 mg 15.5%