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 small fillet (113 g)
259.9 calories, 101.7 from fat
 
Carbs
14.8 g
 
Proteins
23.1 g
 
Fat
11.3 g
 
Sat. Fat
4.2 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 (a powerful booster of heart health), Phosphorus (helps provide effective digestion), Vitamin B12 (helps you to get a good night's sleep) 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)
46%
Protein
5%
Carbs
3%
Fiber
17%
Fat
21%
Saturated Fat
19%
Cholesterol
19%
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: small fillet (113g)

* Amount Per Serving
Calories 259.9 cal
Calories from Fat 101.7 cal
% Daily Value
Total Fat 11.3 g 17.4%
Saturated Fat 4.2 g 20.8%
Cholesterol 56.5 mg 18.8%
Sodium 466.7 mg 19.4%
Total Carbohydrate 14.8 g 4.9%
Dietary Fiber 0.7 g 2.7%
Sugars (Added) 0 g 0%
Protein 23.1 g 46.2%
 
Vitamins
Vitamin A 150.7 IU 3%
Vitamin B6 0.2 mg 10.8%
Vitamin B12 1.3 mcg 21.5%
Vitamin C 0 mg 0%
Vitamin D 12.3 mcg 3.1%
Vitamin E 0 mg 0%
Vitamin K 0.9 mcg 1.1%
 
Minerals
Calcium (Ca) 59.9 mg 5.7%
Copper (Cu) 0.1 mg 4.1%
Iron (Fe) 1.6 mg 8.7%
Magnesium (Mg) 37.3 mg 9.3%
Manganese (Mn) 0 mg 0%
Potassium (K) 470.1 mg 13.4%
Phosphorus (P) 254.3 mg 25.4%
Selenium (Se) 46.3 mcg 66.2%
Zinc (Zn) 1.1 mg 7.1%