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 small butterfish (yield after cooking, bone removed) (41 g)
110.7 calories, 55.8 from fat
 
Carbs
5.1 g
 
Proteins
8 g
 
Fat
6.2 g
 
Sat. Fat
1.7 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 (helps the regulation of hormones in the body), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue), Vitamin B12 (helps prevent Alzheimer's disease) 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)
16%
Protein
2%
Carbs
1%
Fiber
10%
Fat
9%
Saturated Fat
7%
Cholesterol
7%
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

Helps the regulation of hormones in the body; Important for the stimulation of antibodies.

NUTRITION LABEL

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

Nutrition Facts

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

Serving Size: small butterfish (yield after cooking, bone removed) (41g)

* Amount Per Serving
Calories 110.7 cal
Calories from Fat 55.8 cal
% Daily Value
Total Fat 6.2 g 9.6%
Saturated Fat 1.7 g 8.7%
Cholesterol 19.7 mg 6.6%
Sodium 169.3 mg 7.1%
Total Carbohydrate 5.1 g 1.7%
Dietary Fiber 0.2 g 1%
Sugars (Added) 0 g 0%
Protein 8 g 16%
 
Vitamins
Vitamin A 53.3 IU 1.1%
Vitamin B6 0.1 mg 3.8%
Vitamin B12 0.4 mcg 7.4%
Vitamin C 0 mg 0%
Vitamin D 4.3 mcg 1.1%
Vitamin E 0 mg 0%
Vitamin K 2.9 mcg 3.6%
 
Minerals
Calcium (Ca) 20.9 mg 2.1%
Copper (Cu) 0 mg 1.4%
Iron (Fe) 0.5 mg 3%
Magnesium (Mg) 13.1 mg 3.3%
Manganese (Mn) 0 mg 0%
Potassium (K) 163.2 mg 4.7%
Phosphorus (P) 88.2 mg 8.8%
Selenium (Se) 16.1 mcg 23%
Zinc (Zn) 0.4 mg 2.5%