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 fillet (255 g)
527.9 calories, 273.6 from fat
 
Carbs
0.3 g
 
Proteins
59.4 g
 
Fat
30.4 g
 
Sat. Fat
11.3 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 (helps provide effective digestion), Vitamin B12 (helps you to get a good night's sleep), Potassium (instrumental for the metabolic processing of various nutrients) and Vitamin B6 (helps prevent formation of kidney stones).
  • 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)
119%
Protein
0%
Carbs
0%
Fiber
47%
Fat
56%
Saturated Fat
54%
Cholesterol
44%
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 not added in cooking

Serving Size: large fillet (255g)

* Amount Per Serving
Calories 527.9 cal
Calories from Fat 273.6 cal
% Daily Value
Total Fat 30.4 g 46.8%
Saturated Fat 11.3 g 56.4%
Cholesterol 160.7 mg 53.6%
Sodium 1053.2 mg 43.9%
Total Carbohydrate 0.3 g 0.1%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 59.4 g 118.7%
 
Vitamins
Vitamin A 365.5 IU 7.3%
Vitamin B6 0.6 mg 28.9%
Vitamin B12 3.5 mcg 59.1%
Vitamin C 1.3 mg 2.1%
Vitamin D 35.4 mcg 8.9%
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) 86.7 mg 21.7%
Manganese (Mn) 0 mg 0%
Potassium (K) 1226.6 mg 35%
Phosphorus (P) 627.3 mg 62.7%
Selenium (Se) 117.3 mcg 167.6%
Zinc (Zn) 2.3 mg 15.5%