Pompano, baked or broiled, fat not 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 large butterfish (yield after cooking, bone removed) (163 g)
337.4 calories, 174.6 from fat
 
Carbs
0.2 g
 
Proteins
37.9 g
 
Fat
19.4 g
 
Sat. Fat
7.2 g

KEY FACTS

(learn about health benefits or risks)
  • Pompano, baked or broiled, fat not added in cooking 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 (16.4%/cal) - a good source of Selenium (helps the regulation of hormones in the body), Phosphorus (a vital part of the body growth process), Vitamin B12 (helps you to get a good night's sleep), Potassium (helps reduce the risk of heart diseases and hypertension) and Vitamin B6 (helps cure depression).
  • Pompano, baked or broiled, fat not 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 (47% 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
(16.4 %/cal)
Medium
Density
(0.6 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
76%
Protein
0%
Carbs
0%
Fiber
30%
Fat
36%
Saturated Fat
34%
Cholesterol
28%
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

Helps the regulation of hormones in the body; A powerful booster of heart health.

NUTRITION LABEL

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

Nutrition Facts

Pompano, baked or broiled, fat not added in cooking

Serving Size: large butterfish (yield after cooking, bone removed) (163g)

* Amount Per Serving
Calories 337.4 cal
Calories from Fat 174.6 cal
% Daily Value
Total Fat 19.4 g 29.9%
Saturated Fat 7.2 g 36%
Cholesterol 102.7 mg 34.2%
Sodium 673.2 mg 28%
Total Carbohydrate 0.2 g 0.1%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 37.9 g 75.9%
 
Vitamins
Vitamin A 233.6 IU 4.7%
Vitamin B6 0.4 mg 18.5%
Vitamin B12 2.3 mcg 37.8%
Vitamin C 0.8 mg 1.4%
Vitamin D 22.7 mcg 5.7%
Vitamin E 0 mg 0%
Vitamin K 0.2 mcg 0.2%
 
Minerals
Calcium (Ca) 45.6 mg 4.9%
Copper (Cu) 0.1 mg 3.9%
Iron (Fe) 1.2 mg 6.9%
Magnesium (Mg) 55.4 mg 13.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 784 mg 22.4%
Phosphorus (P) 401 mg 40.1%
Selenium (Se) 75 mcg 107.1%
Zinc (Zn) 1.5 mg 9.9%