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 fillet (113 g)
305.1 calories, 153.9 from fat
 
Carbs
14.1 g
 
Proteins
22.1 g
 
Fat
17.1 g
 
Sat. Fat
4.8 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 (a powerful booster of heart health), Phosphorus (helps provide effective digestion), Vitamin B12 (helps prevent Alzheimer's disease) and Potassium (it plays an important role for normal muscle contraction).
  • 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)
44%
Protein
5%
Carbs
3%
Fiber
26%
Fat
24%
Saturated Fat
18%
Cholesterol
19%
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; 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: small fillet (113g)

* Amount Per Serving
Calories 305.1 cal
Calories from Fat 153.9 cal
% Daily Value
Total Fat 17.1 g 26.4%
Saturated Fat 4.8 g 24.1%
Cholesterol 54.2 mg 18.1%
Sodium 466.7 mg 19.4%
Total Carbohydrate 14.1 g 4.7%
Dietary Fiber 0.7 g 2.7%
Sugars (Added) 0 g 0%
Protein 22.1 g 44.2%
 
Vitamins
Vitamin A 146.9 IU 2.9%
Vitamin B6 0.2 mg 10.3%
Vitamin B12 1.2 mcg 20.5%
Vitamin C 0 mg 0%
Vitamin D 11.8 mcg 2.9%
Vitamin E 0 mg 0%
Vitamin K 7.9 mcg 9.9%
 
Minerals
Calcium (Ca) 57.6 mg 5.7%
Copper (Cu) 0.1 mg 3.9%
Iron (Fe) 1.5 mg 8.3%
Magnesium (Mg) 36.2 mg 9%
Manganese (Mn) 0 mg 0%
Potassium (K) 449.7 mg 12.8%
Phosphorus (P) 243 mg 24.3%
Selenium (Se) 44.3 mcg 63.3%
Zinc (Zn) 1 mg 6.8%