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 fillet (170 g)
350.2 calories, 181.8 from fat
 
Carbs
0 g
 
Proteins
39.5 g
 
Fat
20.2 g
 
Sat. Fat
7.5 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 prevent Alzheimer's disease), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue), Potassium (instrumental for the metabolic processing of various nutrients) and Vitamin B6 (reduces the risk of heart attack).
  • 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)
79%
Protein
0%
Carbs
0%
Fiber
31%
Fat
38%
Saturated Fat
36%
Cholesterol
28%
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 fillet (170g)

* Amount Per Serving
Calories 350.2 cal
Calories from Fat 181.8 cal
% Daily Value
Total Fat 20.2 g 31.1%
Saturated Fat 7.5 g 37.5%
Cholesterol 107.1 mg 35.7%
Sodium 673.2 mg 28.1%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 39.5 g 79%
 
Vitamins
Vitamin A 243.7 IU 4.9%
Vitamin B6 0.3 mg 17.1%
Vitamin B12 2.4 mcg 39.4%
Vitamin C 0 mg 0%
Vitamin D 23.5 mcg 5.9%
Vitamin E 0 mg 0%
Vitamin K 0.2 mcg 0.2%
 
Minerals
Calcium (Ca) 47.6 mg 5.1%
Copper (Cu) 0.1 mg 4.1%
Iron (Fe) 1.3 mg 7.2%
Magnesium (Mg) 52.7 mg 13.2%
Manganese (Mn) 0 mg 0%
Potassium (K) 691.9 mg 19.8%
Phosphorus (P) 375.7 mg 37.6%
Selenium (Se) 78 mcg 111.5%
Zinc (Zn) 1.5 mg 10.3%