Pompano, cooked
✓
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)23 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)15 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 cup, cooked, flaked (136 g)
316.9 calories, 187.2 from fat
 
Carbs
0.1 g
 
Proteins
30.7 g
 
Fat
20.8 g
 
Sat. Fat
6.5 g

KEY FACTS

(learn about health benefits or risks)
  • Pompano, cooked 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 (14.6%/cal) - a good source of Selenium (helps the regulation of hormones in the body), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue), Vitamin B12 (helps you to get a good night's sleep), Potassium (helps prevent muscle cramps) and Vitamin B6 (helps decrease asthma attacks in severity and frequency).
  • Pompano, cooked contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (45% of DV/100g) and relatively high in saturated fat (24% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Medium
Density
(2.3 cal/g)
High
Density
(14.6 %/cal)
Medium
Density
(0.6 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
62%
Protein
0%
Carbs
0%
Fiber
32%
Fat
33%
Saturated Fat
28%
Cholesterol
23%
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

Helps the regulation of hormones in the body; Stimulates the creation of antioxidants.

NUTRITION LABEL

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

Nutrition Facts

Pompano, cooked

Serving Size: cup, cooked, flaked (136g)

* Amount Per Serving
Calories 316.9 cal
Calories from Fat 187.2 cal
% Daily Value
Total Fat 20.8 g 31.9%
Saturated Fat 6.5 g 32.5%
Cholesterol 83 mg 27.7%
Sodium 561.7 mg 23.4%
Total Carbohydrate 0.1 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 30.7 g 61.5%
 
Vitamins
Vitamin A 190.4 IU 3.8%
Vitamin B6 0.3 mg 15%
Vitamin B12 1.8 mcg 30.6%
Vitamin C 0.7 mg 1.1%
Vitamin D 18.4 mcg 4.6%
Vitamin E 0 mg 0%
Vitamin K 5.7 mcg 7.1%
 
Minerals
Calcium (Ca) 36.7 mg 4.1%
Copper (Cu) 0.1 mg 3.2%
Iron (Fe) 1 mg 5.6%
Magnesium (Mg) 44.9 mg 11.2%
Manganese (Mn) 0 mg 0%
Potassium (K) 636.5 mg 18.2%
Phosphorus (P) 325 mg 32.5%
Selenium (Se) 60.8 mcg 86.8%
Zinc (Zn) 1.2 mg 8%