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 fillet (255 g)
594.2 calories, 350.1 from fat
 
Carbs
0.3 g
 
Proteins
57.7 g
 
Fat
38.9 g
 
Sat. Fat
12.2 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 (important for the stimulation of antibodies), 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)
115%
Protein
0%
Carbs
0%
Fiber
60%
Fat
61%
Saturated Fat
52%
Cholesterol
44%
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; Important for the stimulation of antibodies.

NUTRITION LABEL

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

Nutrition Facts

Pompano, cooked

Serving Size: large fillet (255g)

* Amount Per Serving
Calories 594.2 cal
Calories from Fat 350.1 cal
% Daily Value
Total Fat 38.9 g 59.9%
Saturated Fat 12.2 g 60.9%
Cholesterol 155.6 mg 51.8%
Sodium 1053.2 mg 43.9%
Total Carbohydrate 0.3 g 0.1%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 57.7 g 115.3%
 
Vitamins
Vitamin A 357 IU 7.1%
Vitamin B6 0.6 mg 28.2%
Vitamin B12 3.4 mcg 57.4%
Vitamin C 1.3 mg 2.1%
Vitamin D 34.4 mcg 8.6%
Vitamin E 0 mg 0%
Vitamin K 10.7 mcg 13.4%
 
Minerals
Calcium (Ca) 68.9 mg 7.7%
Copper (Cu) 0.1 mg 6%
Iron (Fe) 1.9 mg 10.5%
Magnesium (Mg) 84.2 mg 21%
Manganese (Mn) 0 mg 0%
Potassium (K) 1193.4 mg 34.1%
Phosphorus (P) 609.5 mg 60.9%
Selenium (Se) 114 mcg 162.8%
Zinc (Zn) 2.2 mg 15%