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 large butterfish (yield after cooking, bone removed) (163 g)
379.8 calories, 224.1 from fat
 
Carbs
0.2 g
 
Proteins
36.9 g
 
Fat
24.9 g
 
Sat. Fat
7.8 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 (it plays an important role for normal muscle contraction) 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)
74%
Protein
0%
Carbs
0%
Fiber
38%
Fat
39%
Saturated Fat
33%
Cholesterol
28%
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, cooked

Serving Size: large butterfish (yield after cooking, bone removed) (163g)

* Amount Per Serving
Calories 379.8 cal
Calories from Fat 224.1 cal
% Daily Value
Total Fat 24.9 g 38.3%
Saturated Fat 7.8 g 38.9%
Cholesterol 99.4 mg 33.1%
Sodium 673.2 mg 28%
Total Carbohydrate 0.2 g 0.1%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 36.9 g 73.7%
 
Vitamins
Vitamin A 228.2 IU 4.6%
Vitamin B6 0.4 mg 18%
Vitamin B12 2.2 mcg 36.7%
Vitamin C 0.8 mg 1.4%
Vitamin D 22 mcg 5.5%
Vitamin E 0 mg 0%
Vitamin K 6.8 mcg 8.6%
 
Minerals
Calcium (Ca) 44 mg 4.9%
Copper (Cu) 0.1 mg 3.8%
Iron (Fe) 1.2 mg 6.7%
Magnesium (Mg) 53.8 mg 13.4%
Manganese (Mn) 0 mg 0%
Potassium (K) 762.8 mg 21.8%
Phosphorus (P) 389.6 mg 39%
Selenium (Se) 72.9 mcg 104.1%
Zinc (Zn) 1.4 mg 9.6%