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 oz, boneless, raw (yield after cooking) (23 g)
53.6 calories, 31.5 from fat
 
Carbs
0 g
 
Proteins
5.2 g
 
Fat
3.5 g
 
Sat. Fat
1.1 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 improve the health of your bones) and Vitamin B6 (reduces the risk of heart attack).
  • 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)
10%
Protein
0%
Carbs
0%
Fiber
5%
Fat
6%
Saturated Fat
5%
Cholesterol
4%
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: oz, boneless, raw (yield after cooking) (23g)

* Amount Per Serving
Calories 53.6 cal
Calories from Fat 31.5 cal
% Daily Value
Total Fat 3.5 g 5.4%
Saturated Fat 1.1 g 5.5%
Cholesterol 14 mg 4.7%
Sodium 95 mg 4%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 5.2 g 10.4%
 
Vitamins
Vitamin A 32.2 IU 0.6%
Vitamin B6 0.1 mg 2.5%
Vitamin B12 0.3 mcg 5.2%
Vitamin C 0.1 mg 0.2%
Vitamin D 3.1 mcg 0.8%
Vitamin E 0 mg 0%
Vitamin K 1 mcg 1.2%
 
Minerals
Calcium (Ca) 6.2 mg 0.7%
Copper (Cu) 0 mg 0.5%
Iron (Fe) 0.2 mg 0.9%
Magnesium (Mg) 7.6 mg 1.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 107.6 mg 3.1%
Phosphorus (P) 55 mg 5.5%
Selenium (Se) 10.3 mcg 14.7%
Zinc (Zn) 0.2 mg 1.3%