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 medium butterfish (yield after cooking, bone removed) (82 g)
168.9 calories, 88.2 from fat
 
Carbs
0 g
 
Proteins
19.1 g
 
Fat
9.8 g
 
Sat. Fat
3.6 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 prevent Alzheimer's disease), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue), Potassium (plays an important role in the process of keeping brain function normal level) 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)
38%
Protein
0%
Carbs
0%
Fiber
15%
Fat
18%
Saturated Fat
17%
Cholesterol
14%
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: medium butterfish (yield after cooking, bone removed) (82g)

* Amount Per Serving
Calories 168.9 cal
Calories from Fat 88.2 cal
% Daily Value
Total Fat 9.8 g 15%
Saturated Fat 3.6 g 18.1%
Cholesterol 51.7 mg 17.2%
Sodium 324.7 mg 13.5%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 19.1 g 38.1%
 
Vitamins
Vitamin A 117.5 IU 2.4%
Vitamin B6 0.2 mg 8.2%
Vitamin B12 1.1 mcg 19%
Vitamin C 0 mg 0%
Vitamin D 11.3 mcg 2.8%
Vitamin E 0 mg 0%
Vitamin K 0.1 mcg 0.1%
 
Minerals
Calcium (Ca) 23 mg 2.5%
Copper (Cu) 0 mg 2%
Iron (Fe) 0.6 mg 3.5%
Magnesium (Mg) 25.4 mg 6.4%
Manganese (Mn) 0 mg 0%
Potassium (K) 333.7 mg 9.5%
Phosphorus (P) 181.2 mg 18.1%
Selenium (Se) 37.6 mcg 53.8%
Zinc (Zn) 0.7 mg 5%