Pompano, coated, fried
✓
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)
716.6 calories, 417.6 from fat
 
Carbs
24.8 g
 
Proteins
47.3 g
 
Fat
46.4 g
 
Sat. Fat
11.6 g

KEY FACTS

(learn about health benefits or risks)
  • Pompano, coated, fried has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.1 cal/oz).
  • Rich in vitamins and minerals (11.3%/cal) - a good source of Selenium (helps the regulation of hormones in the body), Phosphorus (helps provide effective digestion), Vitamin B12 (helps prevent Alzheimer's disease), Vitamin K (helps prevent coronary artery disease and heart failure) and Potassium (plays an important role in the process of keeping brain function normal level).
  • Pompano, coated, fried contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (37% of DV/100g) and relatively high in saturated fat (23% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(2.8 cal/g)
High
Density
(11.3 %/cal)
Medium
Density
(0.6 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
95%
Protein
8%
Carbs
6%
Fiber
71%
Fat
58%
Saturated Fat
66%
Cholesterol
40%
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; Important for the stimulation of antibodies.

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Pompano, coated, fried

Serving Size: large fillet (255g)

* Amount Per Serving
Calories 716.6 cal
Calories from Fat 417.6 cal
% Daily Value
Total Fat 46.4 g 71.3%
Saturated Fat 11.6 g 57.8%
Cholesterol 196.4 mg 65.5%
Sodium 963.9 mg 40.2%
Total Carbohydrate 24.8 g 8.3%
Dietary Fiber 1.5 g 6.1%
Sugars (Added) 0 g 0%
Protein 47.3 g 94.5%
 
Vitamins
Vitamin A 374 IU 7.5%
Vitamin B6 0.5 mg 23.1%
Vitamin B12 2.4 mcg 40%
Vitamin C 0 mg 0%
Vitamin D 24.2 mcg 6.1%
Vitamin E 0 mg 0%
Vitamin K 27.3 mcg 34.1%
 
Minerals
Calcium (Ca) 125 mg 12.8%
Copper (Cu) 0.2 mg 9.4%
Iron (Fe) 3.4 mg 18.8%
Magnesium (Mg) 76.5 mg 19.1%
Manganese (Mn) 0 mg 0%
Potassium (K) 920.6 mg 26.3%
Phosphorus (P) 522.8 mg 52.3%
Selenium (Se) 94.4 mcg 134.8%
Zinc (Zn) 2.3 mg 15.6%