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 you to get a good night's sleep), Phosphorus (helps provide effective digestion), Potassium (helps reduce the risk of heart diseases and hypertension) 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)
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

Important for the stimulation of antibodies; Stimulates the creation of antioxidants.

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%