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 large fillet (255 g)
688.5 calories, 348.3 from fat
 
Carbs
31.9 g
 
Proteins
49.9 g
 
Fat
38.7 g
 
Sat. Fat
10.9 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 (stimulates the creation of antioxidants), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue), Vitamin B12 (helps prevent Alzheimer's disease) and Potassium (plays an important role in the process of keeping brain function normal level).
  • 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)
100%
Protein
11%
Carbs
6%
Fiber
60%
Fat
54%
Saturated Fat
41%
Cholesterol
44%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

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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; Helps the regulation of hormones in the body.

NUTRITION LABEL

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

Nutrition Facts

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

Serving Size: large fillet (255g)

* Amount Per Serving
Calories 688.5 cal
Calories from Fat 348.3 cal
% Daily Value
Total Fat 38.7 g 59.5%
Saturated Fat 10.9 g 54.3%
Cholesterol 122.4 mg 40.8%
Sodium 1053.2 mg 43.9%
Total Carbohydrate 31.9 g 10.6%
Dietary Fiber 1.5 g 6.1%
Sugars (Added) 0 g 0%
Protein 49.9 g 99.7%
 
Vitamins
Vitamin A 331.5 IU 6.6%
Vitamin B6 0.5 mg 23.3%
Vitamin B12 2.8 mcg 46.3%
Vitamin C 0 mg 0%
Vitamin D 26.5 mcg 6.6%
Vitamin E 0 mg 0%
Vitamin K 17.9 mcg 22.3%
 
Minerals
Calcium (Ca) 130.1 mg 12.8%
Copper (Cu) 0.2 mg 8.8%
Iron (Fe) 3.4 mg 18.8%
Magnesium (Mg) 81.6 mg 20.4%
Manganese (Mn) 0 mg 0%
Potassium (K) 1014.9 mg 29%
Phosphorus (P) 548.3 mg 54.8%
Selenium (Se) 100 mcg 142.8%
Zinc (Zn) 2.3 mg 15.3%