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 large fillet (255 g)
525.3 calories, 273.6 from fat
 
Carbs
0 g
 
Proteins
59.3 g
 
Fat
30.4 g
 
Sat. Fat
11.3 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 (helps the regulation of hormones in the body), Vitamin B12 (helps prevent Alzheimer's disease), Phosphorus (a vital part of the body growth process), Potassium (plays an important role in the process of keeping brain function normal level) and Vitamin B6 (helps prevent formation of kidney stones).
  • 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)
119%
Protein
0%
Carbs
0%
Fiber
47%
Fat
56%
Saturated Fat
54%
Cholesterol
42%
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: large fillet (255g)

* Amount Per Serving
Calories 525.3 cal
Calories from Fat 273.6 cal
% Daily Value
Total Fat 30.4 g 46.7%
Saturated Fat 11.3 g 56.3%
Cholesterol 160.7 mg 53.6%
Sodium 1009.8 mg 42.1%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 59.3 g 118.5%
 
Vitamins
Vitamin A 365.5 IU 7.3%
Vitamin B6 0.5 mg 25.6%
Vitamin B12 3.5 mcg 59.1%
Vitamin C 0 mg 0%
Vitamin D 35.2 mcg 8.8%
Vitamin E 0 mg 0%
Vitamin K 0.3 mcg 0.3%
 
Minerals
Calcium (Ca) 71.4 mg 7.7%
Copper (Cu) 0.1 mg 6.1%
Iron (Fe) 1.9 mg 10.8%
Magnesium (Mg) 79.1 mg 19.8%
Manganese (Mn) 0 mg 0%
Potassium (K) 1037.9 mg 29.7%
Phosphorus (P) 563.6 mg 56.4%
Selenium (Se) 117 mcg 167.2%
Zinc (Zn) 2.3 mg 15.5%