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 small butterfish (yield after cooking, bone removed) (41 g)
95.5 calories, 56.7 from fat
 
Carbs
0 g
 
Proteins
9.3 g
 
Fat
6.3 g
 
Sat. Fat
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 (helps the regulation of hormones in the body), Phosphorus (a vital part of the body growth process), Vitamin B12 (helps you to get a good night's sleep), Potassium (instrumental for the metabolic processing of various nutrients) 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)
19%
Protein
0%
Carbs
0%
Fiber
10%
Fat
10%
Saturated Fat
8%
Cholesterol
7%
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

Stimulates the creation of antioxidants; Important for the stimulation of antibodies.

NUTRITION LABEL

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

Nutrition Facts

Pompano, cooked

Serving Size: small butterfish (yield after cooking, bone removed) (41g)

* Amount Per Serving
Calories 95.5 cal
Calories from Fat 56.7 cal
% Daily Value
Total Fat 6.3 g 9.6%
Saturated Fat 2 g 9.8%
Cholesterol 25 mg 8.3%
Sodium 169.3 mg 7.1%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 9.3 g 18.5%
 
Vitamins
Vitamin A 57.4 IU 1.1%
Vitamin B6 0.1 mg 4.5%
Vitamin B12 0.6 mcg 9.2%
Vitamin C 0.2 mg 0.3%
Vitamin D 5.5 mcg 1.4%
Vitamin E 0 mg 0%
Vitamin K 1.7 mcg 2.2%
 
Minerals
Calcium (Ca) 11.1 mg 1.2%
Copper (Cu) 0 mg 1%
Iron (Fe) 0.3 mg 1.7%
Magnesium (Mg) 13.5 mg 3.4%
Manganese (Mn) 0 mg 0%
Potassium (K) 191.9 mg 5.5%
Phosphorus (P) 98 mg 9.8%
Selenium (Se) 18.3 mcg 26.2%
Zinc (Zn) 0.4 mg 2.4%