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 small fillet (113 g)
263.3 calories, 154.8 from fat
 
Carbs
0.1 g
 
Proteins
25.5 g
 
Fat
17.2 g
 
Sat. Fat
5.4 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 (important for the stimulation of antibodies), Phosphorus (helps provide effective digestion), Vitamin B12 (helps prevent Alzheimer's disease), Potassium (instrumental for the metabolic processing of various nutrients) and Vitamin B6 (reduces the risk of heart attack).
  • 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)
51%
Protein
0%
Carbs
0%
Fiber
27%
Fat
27%
Saturated Fat
23%
Cholesterol
19%
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

Important for the stimulation of antibodies; A powerful booster of heart health.

NUTRITION LABEL

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

Nutrition Facts

Pompano, baked or broiled, fat added in cooking

Serving Size: small fillet (113g)

* Amount Per Serving
Calories 263.3 cal
Calories from Fat 154.8 cal
% Daily Value
Total Fat 17.2 g 26.5%
Saturated Fat 5.4 g 27%
Cholesterol 68.9 mg 23%
Sodium 466.7 mg 19.4%
Total Carbohydrate 0.1 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 25.5 g 51.1%
 
Vitamins
Vitamin A 158.2 IU 3.2%
Vitamin B6 0.2 mg 12.5%
Vitamin B12 1.5 mcg 25.4%
Vitamin C 0.6 mg 0.9%
Vitamin D 15.3 mcg 3.8%
Vitamin E 0 mg 0%
Vitamin K 4.7 mcg 5.9%
 
Minerals
Calcium (Ca) 30.5 mg 3.4%
Copper (Cu) 0.1 mg 2.7%
Iron (Fe) 0.8 mg 4.6%
Magnesium (Mg) 37.3 mg 9.3%
Manganese (Mn) 0 mg 0%
Potassium (K) 528.8 mg 15.1%
Phosphorus (P) 270.1 mg 27%
Selenium (Se) 50.5 mcg 72.2%
Zinc (Zn) 1 mg 6.6%