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 oz, boneless, cooked (28 g)
78.7 calories, 45.9 from fat
 
Carbs
2.7 g
 
Proteins
5.2 g
 
Fat
5.1 g
 
Sat. Fat
1.3 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 (helps provide effective digestion), Vitamin B12 (helps prevent Alzheimer's disease), Vitamin K (helps prevent cancer) and Potassium (it plays an important role for normal muscle contraction).
  • 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)
10%
Protein
1%
Carbs
1%
Fiber
8%
Fat
6%
Saturated Fat
7%
Cholesterol
4%
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

Important for the stimulation of antibodies; A powerful booster of heart health.

NUTRITION LABEL

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

Nutrition Facts

Pompano, coated, fried

Serving Size: oz, boneless, cooked (28g)

* Amount Per Serving
Calories 78.7 cal
Calories from Fat 45.9 cal
% Daily Value
Total Fat 5.1 g 7.8%
Saturated Fat 1.3 g 6.3%
Cholesterol 21.6 mg 7.2%
Sodium 105.8 mg 4.4%
Total Carbohydrate 2.7 g 0.9%
Dietary Fiber 0.2 g 0.7%
Sugars (Added) 0 g 0%
Protein 5.2 g 10.4%
 
Vitamins
Vitamin A 41.1 IU 0.8%
Vitamin B6 0.1 mg 2.5%
Vitamin B12 0.3 mcg 4.4%
Vitamin C 0 mg 0%
Vitamin D 2.7 mcg 0.7%
Vitamin E 0 mg 0%
Vitamin K 3 mcg 3.7%
 
Minerals
Calcium (Ca) 13.7 mg 1.4%
Copper (Cu) 0 mg 1%
Iron (Fe) 0.4 mg 2.1%
Magnesium (Mg) 8.4 mg 2.1%
Manganese (Mn) 0 mg 0%
Potassium (K) 101.1 mg 2.9%
Phosphorus (P) 57.4 mg 5.7%
Selenium (Se) 10.4 mcg 14.8%
Zinc (Zn) 0.3 mg 1.7%