Pompano, coated, 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)27 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)18 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 cup, cooked, flaked (136 g)
367.2 calories, 185.4 from fat
 
Carbs
17 g
 
Proteins
26.6 g
 
Fat
20.6 g
 
Sat. Fat
5.8 g

KEY FACTS

(learn about health benefits or risks)
  • Pompano, coated, 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 (0.1 cal/oz).
  • Rich in vitamins and minerals (12%/cal) - a good source of Selenium (important for the stimulation of antibodies), Phosphorus (a vital part of the body growth process), Vitamin B12 (helps you to get a good night's sleep) and Potassium (instrumental for the metabolic processing of various nutrients).
  • Pompano, coated, 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 (39% of DV/100g) and relatively high in saturated fat (21% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(2.7 cal/g)
High
Density
(12 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
53%
Protein
6%
Carbs
3%
Fiber
32%
Fat
29%
Saturated Fat
22%
Cholesterol
23%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
122 min
49 min
92 min
147 min

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; Stimulates the creation of antioxidants.

NUTRITION LABEL

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

Nutrition Facts

Pompano, coated, baked or broiled, fat added in cooking

Serving Size: cup, cooked, flaked (136g)

* Amount Per Serving
Calories 367.2 cal
Calories from Fat 185.4 cal
% Daily Value
Total Fat 20.6 g 31.7%
Saturated Fat 5.8 g 29%
Cholesterol 65.3 mg 21.8%
Sodium 561.7 mg 23.4%
Total Carbohydrate 17 g 5.7%
Dietary Fiber 0.8 g 3.3%
Sugars (Added) 0 g 0%
Protein 26.6 g 53.2%
 
Vitamins
Vitamin A 176.8 IU 3.5%
Vitamin B6 0.2 mg 12.4%
Vitamin B12 1.5 mcg 24.7%
Vitamin C 0 mg 0%
Vitamin D 14.1 mcg 3.5%
Vitamin E 0 mg 0%
Vitamin K 9.5 mcg 11.9%
 
Minerals
Calcium (Ca) 69.4 mg 6.8%
Copper (Cu) 0.1 mg 4.7%
Iron (Fe) 1.8 mg 10%
Magnesium (Mg) 43.5 mg 10.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 541.3 mg 15.5%
Phosphorus (P) 292.4 mg 29.2%
Selenium (Se) 53.3 mcg 76.2%
Zinc (Zn) 1.2 mg 8.2%