Pompano, baked or broiled, fat added in cooking
✓
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)
191.1 calories, 112.5 from fat
 
Carbs
0.1 g
 
Proteins
18.5 g
 
Fat
12.5 g
 
Sat. Fat
3.9 g

KEY FACTS

(learn about health benefits or risks)
  • Pompano, baked or broiled, fat added in cooking 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 prevent Alzheimer's disease), Potassium (instrumental for the metabolic processing of various nutrients) and Vitamin B6 (helps decrease asthma attacks in severity and frequency).
  • Pompano, baked or broiled, fat added in cooking 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)
37%
Protein
0%
Carbs
0%
Fiber
19%
Fat
20%
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; Important for the stimulation of antibodies.

NUTRITION LABEL

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

Nutrition Facts

Pompano, baked or broiled, fat added in cooking

Serving Size: medium butterfish (yield after cooking, bone removed) (82g)

* Amount Per Serving
Calories 191.1 cal
Calories from Fat 112.5 cal
% Daily Value
Total Fat 12.5 g 19.3%
Saturated Fat 3.9 g 19.6%
Cholesterol 50 mg 16.7%
Sodium 338.7 mg 14.1%
Total Carbohydrate 0.1 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 18.5 g 37.1%
 
Vitamins
Vitamin A 114.8 IU 2.3%
Vitamin B6 0.2 mg 9.1%
Vitamin B12 1.1 mcg 18.5%
Vitamin C 0.4 mg 0.7%
Vitamin D 11.1 mcg 2.8%
Vitamin E 0 mg 0%
Vitamin K 3.4 mcg 4.3%
 
Minerals
Calcium (Ca) 22.1 mg 2.5%
Copper (Cu) 0 mg 1.9%
Iron (Fe) 0.6 mg 3.4%
Magnesium (Mg) 27.1 mg 6.8%
Manganese (Mn) 0 mg 0%
Potassium (K) 383.8 mg 11%
Phosphorus (P) 196 mg 19.6%
Selenium (Se) 36.7 mcg 52.4%
Zinc (Zn) 0.7 mg 4.8%