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 (stimulates the creation of antioxidants), Phosphorus (a vital part of the body growth process), Vitamin B12 (helps you to get a good night's sleep) 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)
104%
Protein
11%
Carbs
6%
Fiber
39%
Fat
47%
Saturated Fat
43%
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

Stimulates the creation of antioxidants; 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%