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 medium butterfish (yield after cooking, bone removed) (82 g)
188.6 calories, 73.8 from fat
 
Carbs
10.7 g
 
Proteins
16.8 g
 
Fat
8.2 g
 
Sat. Fat
3 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 (helps provide effective digestion), Vitamin B12 (helps you to get a good night's sleep) 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)
34%
Protein
4%
Carbs
2%
Fiber
13%
Fat
15%
Saturated Fat
14%
Cholesterol
14%
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

A powerful booster of heart health; 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: medium butterfish (yield after cooking, bone removed) (82g)

* Amount Per Serving
Calories 188.6 cal
Calories from Fat 73.8 cal
% Daily Value
Total Fat 8.2 g 12.6%
Saturated Fat 3 g 15.1%
Cholesterol 41 mg 13.7%
Sodium 338.7 mg 14.1%
Total Carbohydrate 10.7 g 3.6%
Dietary Fiber 0.5 g 2%
Sugars (Added) 0 g 0%
Protein 16.8 g 33.5%
 
Vitamins
Vitamin A 109.3 IU 2.2%
Vitamin B6 0.2 mg 7.9%
Vitamin B12 0.9 mcg 15.6%
Vitamin C 0 mg 0%
Vitamin D 8.9 mcg 2.2%
Vitamin E 0 mg 0%
Vitamin K 0.7 mcg 0.8%
 
Minerals
Calcium (Ca) 43.5 mg 4.1%
Copper (Cu) 0.1 mg 3%
Iron (Fe) 1.1 mg 6.3%
Magnesium (Mg) 27.1 mg 6.8%
Manganese (Mn) 0 mg 0%
Potassium (K) 341.1 mg 9.7%
Phosphorus (P) 184.5 mg 18.5%
Selenium (Se) 33.6 mcg 48%
Zinc (Zn) 0.8 mg 5.1%