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 medium butterfish (yield after cooking, bone removed) (82 g)
168.9 calories, 88.2 from fat
 
Carbs
0 g
 
Proteins
19.1 g
 
Fat
9.8 g
 
Sat. Fat
3.6 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 (a powerful booster of heart health), Vitamin B12 (helps you to get a good night's sleep), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue), Potassium (helps prevent muscle cramps) 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
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)
38%
Protein
0%
Carbs
0%
Fiber
15%
Fat
18%
Saturated Fat
17%
Cholesterol
14%
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: medium butterfish (yield after cooking, bone removed) (82g)

* Amount Per Serving
Calories 168.9 cal
Calories from Fat 88.2 cal
% Daily Value
Total Fat 9.8 g 15%
Saturated Fat 3.6 g 18.1%
Cholesterol 51.7 mg 17.2%
Sodium 324.7 mg 13.5%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 19.1 g 38.1%
 
Vitamins
Vitamin A 117.5 IU 2.4%
Vitamin B6 0.2 mg 8.2%
Vitamin B12 1.1 mcg 19%
Vitamin C 0 mg 0%
Vitamin D 11.3 mcg 2.8%
Vitamin E 0 mg 0%
Vitamin K 0.1 mcg 0.1%
 
Minerals
Calcium (Ca) 23 mg 2.5%
Copper (Cu) 0 mg 2%
Iron (Fe) 0.6 mg 3.5%
Magnesium (Mg) 25.4 mg 6.4%
Manganese (Mn) 0 mg 0%
Potassium (K) 333.7 mg 9.5%
Phosphorus (P) 181.2 mg 18.1%
Selenium (Se) 37.6 mcg 53.8%
Zinc (Zn) 0.7 mg 5%