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 fillet (255 g)
586.5 calories, 229.5 from fat
 
Carbs
33.4 g
 
Proteins
52.1 g
 
Fat
25.5 g
 
Sat. Fat
9.4 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 (important for the stimulation of antibodies), Phosphorus (a vital part of the body growth process), Vitamin B12 (helps prevent Alzheimer's disease) and Potassium (helps reduce the risk of heart diseases and hypertension).
  • 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)
104%
Protein
11%
Carbs
6%
Fiber
39%
Fat
47%
Saturated Fat
43%
Cholesterol
44%
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; A powerful booster of heart health.

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 fillet (255g)

* Amount Per Serving
Calories 586.5 cal
Calories from Fat 229.5 cal
% Daily Value
Total Fat 25.5 g 39.2%
Saturated Fat 9.4 g 47%
Cholesterol 127.5 mg 42.5%
Sodium 1053.2 mg 43.9%
Total Carbohydrate 33.4 g 11.1%
Dietary Fiber 1.5 g 6.1%
Sugars (Added) 0 g 0%
Protein 52.1 g 104.2%
 
Vitamins
Vitamin A 340 IU 6.8%
Vitamin B6 0.5 mg 24.5%
Vitamin B12 2.9 mcg 48.5%
Vitamin C 0 mg 0%
Vitamin D 27.8 mcg 6.9%
Vitamin E 0 mg 0%
Vitamin K 2 mcg 2.6%
 
Minerals
Calcium (Ca) 135.2 mg 12.8%
Copper (Cu) 0.2 mg 9.3%
Iron (Fe) 3.5 mg 19.7%
Magnesium (Mg) 84.2 mg 21%
Manganese (Mn) 0 mg 0%
Potassium (K) 1060.8 mg 30.3%
Phosphorus (P) 573.8 mg 57.4%
Selenium (Se) 104.6 mcg 149.4%
Zinc (Zn) 2.4 mg 16%