Pompano, coated, 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)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 butterfish (yield after cooking, bone removed) (163 g)
374.9 calories, 146.7 from fat
 
Carbs
21.4 g
 
Proteins
33.3 g
 
Fat
16.3 g
 
Sat. Fat
6 g

KEY FACTS

(learn about health benefits or risks)
  • Pompano, coated, 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 (0.08 cal/oz).
  • Rich in vitamins and minerals (14%/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 (plays an important role in the process of keeping brain function normal level).
  • Pompano, coated, 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 (41% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(2.3 cal/g)
High
Density
(14 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
67%
Protein
7%
Carbs
4%
Fiber
25%
Fat
30%
Saturated Fat
27%
Cholesterol
28%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
125 min
50 min
94 min
150 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

Stimulates the creation of antioxidants; 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 not added in cooking

Serving Size: large butterfish (yield after cooking, bone removed) (163g)

* Amount Per Serving
Calories 374.9 cal
Calories from Fat 146.7 cal
% Daily Value
Total Fat 16.3 g 25.1%
Saturated Fat 6 g 30%
Cholesterol 81.5 mg 27.2%
Sodium 673.2 mg 28%
Total Carbohydrate 21.4 g 7.1%
Dietary Fiber 1 g 3.9%
Sugars (Added) 0 g 0%
Protein 33.3 g 66.6%
 
Vitamins
Vitamin A 217.3 IU 4.3%
Vitamin B6 0.3 mg 15.6%
Vitamin B12 1.9 mcg 31%
Vitamin C 0 mg 0%
Vitamin D 17.8 mcg 4.4%
Vitamin E 0 mg 0%
Vitamin K 1.3 mcg 1.6%
 
Minerals
Calcium (Ca) 86.4 mg 8.2%
Copper (Cu) 0.1 mg 5.9%
Iron (Fe) 2.3 mg 12.6%
Magnesium (Mg) 53.8 mg 13.4%
Manganese (Mn) 0 mg 0%
Potassium (K) 678.1 mg 19.4%
Phosphorus (P) 366.8 mg 36.7%
Selenium (Se) 66.8 mcg 95.5%
Zinc (Zn) 1.5 mg 10.2%