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 medium fillet (170 g)
477.7 calories, 278.1 from fat
 
Carbs
16.5 g
 
Proteins
31.5 g
 
Fat
30.9 g
 
Sat. Fat
7.7 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 (a powerful booster of heart health), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue), Vitamin B12 (helps you to get a good night's sleep), Vitamin K (helps prevent coronary artery disease and heart failure) and Potassium (helps prevent muscle cramps).
  • 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)
63%
Protein
6%
Carbs
4%
Fiber
48%
Fat
39%
Saturated Fat
44%
Cholesterol
27%
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, fried

Serving Size: medium fillet (170g)

* Amount Per Serving
Calories 477.7 cal
Calories from Fat 278.1 cal
% Daily Value
Total Fat 30.9 g 47.5%
Saturated Fat 7.7 g 38.5%
Cholesterol 130.9 mg 43.6%
Sodium 642.6 mg 26.8%
Total Carbohydrate 16.5 g 5.5%
Dietary Fiber 1 g 4.1%
Sugars (Added) 0 g 0%
Protein 31.5 g 63%
 
Vitamins
Vitamin A 249.3 IU 5%
Vitamin B6 0.3 mg 15.4%
Vitamin B12 1.6 mcg 26.6%
Vitamin C 0 mg 0%
Vitamin D 16.2 mcg 4%
Vitamin E 0 mg 0%
Vitamin K 18.2 mcg 22.7%
 
Minerals
Calcium (Ca) 83.3 mg 8.5%
Copper (Cu) 0.1 mg 6.3%
Iron (Fe) 2.3 mg 12.6%
Magnesium (Mg) 51 mg 12.8%
Manganese (Mn) 0 mg 0%
Potassium (K) 613.7 mg 17.5%
Phosphorus (P) 348.5 mg 34.9%
Selenium (Se) 62.9 mcg 89.9%
Zinc (Zn) 1.6 mg 10.4%