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 prevent Alzheimer's disease), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue), Potassium (helps reduce the risk of heart diseases and hypertension) and Vitamin B6 (helps decrease asthma attacks in severity and frequency).
  • 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
Calorie Density
Medium
Density
(2.1 cal/g)
Nutrition Density
High
Density
(15.8 %/cal)
High Risk Components Density
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

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

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%