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 medium butterfish (yield after cooking, bone removed) (82 g)
191.1 calories, 112.5 from fat
 
Carbs
0.1 g
 
Proteins
18.5 g
 
Fat
12.5 g
 
Sat. Fat
3.9 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 (a vital part of the body growth process), Vitamin B12 (helps you to get a good night's sleep), Potassium (helps prevent muscle cramps) and Vitamin B6 (helps prevent formation of kidney stones).
  • 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)
37%
Protein
0%
Carbs
0%
Fiber
19%
Fat
20%
Saturated Fat
17%
Cholesterol
14%
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: medium butterfish (yield after cooking, bone removed) (82g)

* Amount Per Serving
Calories 191.1 cal
Calories from Fat 112.5 cal
% Daily Value
Total Fat 12.5 g 19.3%
Saturated Fat 3.9 g 19.6%
Cholesterol 50 mg 16.7%
Sodium 338.7 mg 14.1%
Total Carbohydrate 0.1 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 18.5 g 37.1%
 
Vitamins
Vitamin A 114.8 IU 2.3%
Vitamin B6 0.2 mg 9.1%
Vitamin B12 1.1 mcg 18.5%
Vitamin C 0.4 mg 0.7%
Vitamin D 11.1 mcg 2.8%
Vitamin E 0 mg 0%
Vitamin K 3.4 mcg 4.3%
 
Minerals
Calcium (Ca) 22.1 mg 2.5%
Copper (Cu) 0 mg 1.9%
Iron (Fe) 0.6 mg 3.4%
Magnesium (Mg) 27.1 mg 6.8%
Manganese (Mn) 0 mg 0%
Potassium (K) 383.8 mg 11%
Phosphorus (P) 196 mg 19.6%
Selenium (Se) 36.7 mcg 52.4%
Zinc (Zn) 0.7 mg 4.8%