Pompano, steamed or poached
✓
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 cup, cooked, flaked (136 g)
280.2 calories, 145.8 from fat
 
Carbs
0 g
 
Proteins
31.6 g
 
Fat
16.2 g
 
Sat. Fat
6 g

KEY FACTS

(learn about health benefits or risks)
  • Pompano, steamed or poached has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.07 cal/oz).
  • Rich in vitamins and minerals (15.8%/cal) - a good source of Selenium (stimulates the creation of antioxidants), Vitamin B12 (helps you to get a good night's sleep), Phosphorus (a vital part of the body growth process), Potassium (it plays an important role for normal muscle contraction) and Vitamin B6 (helps cure depression).
  • Pompano, steamed or poached contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (46% of DV/100g) and relatively high in saturated fat (22% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Medium
Density
(2.1 cal/g)
High
Density
(15.8 %/cal)
Medium
Density
(0.6 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
63%
Protein
0%
Carbs
0%
Fiber
25%
Fat
30%
Saturated Fat
29%
Cholesterol
22%
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

A powerful booster of heart health; Helps the regulation of hormones in the body.

NUTRITION LABEL

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

Nutrition Facts

Pompano, steamed or poached

Serving Size: cup, cooked, flaked (136g)

* Amount Per Serving
Calories 280.2 cal
Calories from Fat 145.8 cal
% Daily Value
Total Fat 16.2 g 24.9%
Saturated Fat 6 g 30%
Cholesterol 85.7 mg 28.6%
Sodium 538.6 mg 22.4%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 31.6 g 63.2%
 
Vitamins
Vitamin A 194.9 IU 3.9%
Vitamin B6 0.3 mg 13.7%
Vitamin B12 1.9 mcg 31.5%
Vitamin C 0 mg 0%
Vitamin D 18.8 mcg 4.7%
Vitamin E 0 mg 0%
Vitamin K 0.1 mcg 0.2%
 
Minerals
Calcium (Ca) 38.1 mg 4.1%
Copper (Cu) 0.1 mg 3.3%
Iron (Fe) 1 mg 5.7%
Magnesium (Mg) 42.2 mg 10.5%
Manganese (Mn) 0 mg 0%
Potassium (K) 553.5 mg 15.8%
Phosphorus (P) 300.6 mg 30.1%
Selenium (Se) 62.4 mcg 89.2%
Zinc (Zn) 1.2 mg 8.3%