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 oz, with bone, cooked (yield after bone removed) (19 g)
43.7 calories, 17.1 from fat
 
Carbs
2.5 g
 
Proteins
3.9 g
 
Fat
1.9 g
 
Sat. Fat
0.7 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 prevent Alzheimer's disease) and Potassium (helps prevent muscle cramps).
  • 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)
8%
Protein
1%
Carbs
1%
Fiber
3%
Fat
4%
Saturated Fat
3%
Cholesterol
3%
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

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: oz, with bone, cooked (yield after bone removed) (19g)

* Amount Per Serving
Calories 43.7 cal
Calories from Fat 17.1 cal
% Daily Value
Total Fat 1.9 g 2.9%
Saturated Fat 0.7 g 3.5%
Cholesterol 9.5 mg 3.2%
Sodium 78.5 mg 3.3%
Total Carbohydrate 2.5 g 0.8%
Dietary Fiber 0.1 g 0.5%
Sugars (Added) 0 g 0%
Protein 3.9 g 7.8%
 
Vitamins
Vitamin A 25.3 IU 0.5%
Vitamin B6 0 mg 1.8%
Vitamin B12 0.2 mcg 3.6%
Vitamin C 0 mg 0%
Vitamin D 2.1 mcg 0.5%
Vitamin E 0 mg 0%
Vitamin K 0.2 mcg 0.2%
 
Minerals
Calcium (Ca) 10.1 mg 1%
Copper (Cu) 0 mg 0.7%
Iron (Fe) 0.3 mg 1.5%
Magnesium (Mg) 6.3 mg 1.6%
Manganese (Mn) 0 mg 0%
Potassium (K) 79 mg 2.3%
Phosphorus (P) 42.8 mg 4.3%
Selenium (Se) 7.8 mcg 11.1%
Zinc (Zn) 0.2 mg 1.2%