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 fillet (170 g)
391 calories, 153 from fat
 
Carbs
22.3 g
 
Proteins
34.7 g
 
Fat
17 g
 
Sat. Fat
6.3 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 (helps the regulation of hormones in the body), Phosphorus (helps provide effective digestion), 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)
70%
Protein
7%
Carbs
4%
Fiber
26%
Fat
31%
Saturated Fat
28%
Cholesterol
29%
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: medium fillet (170g)

* Amount Per Serving
Calories 391 cal
Calories from Fat 153 cal
% Daily Value
Total Fat 17 g 26.2%
Saturated Fat 6.3 g 31.3%
Cholesterol 85 mg 28.3%
Sodium 702.1 mg 29.3%
Total Carbohydrate 22.3 g 7.4%
Dietary Fiber 1 g 4.1%
Sugars (Added) 0 g 0%
Protein 34.7 g 69.5%
 
Vitamins
Vitamin A 226.7 IU 4.5%
Vitamin B6 0.3 mg 16.3%
Vitamin B12 1.9 mcg 32.3%
Vitamin C 0 mg 0%
Vitamin D 18.5 mcg 4.6%
Vitamin E 0 mg 0%
Vitamin K 1.4 mcg 1.7%
 
Minerals
Calcium (Ca) 90.1 mg 8.5%
Copper (Cu) 0.1 mg 6.2%
Iron (Fe) 2.4 mg 13.1%
Magnesium (Mg) 56.1 mg 14%
Manganese (Mn) 0 mg 0%
Potassium (K) 707.2 mg 20.2%
Phosphorus (P) 382.5 mg 38.3%
Selenium (Se) 69.7 mcg 99.6%
Zinc (Zn) 1.6 mg 10.7%