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 oz, with bone, raw (yield after cooking, bone removed) (15 g)
30.9 calories, 16.2 from fat
 
Carbs
0 g
 
Proteins
3.5 g
 
Fat
1.8 g
 
Sat. Fat
0.7 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 you to get a good night's sleep), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue), Potassium (helps improve the health of your bones) 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
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)
7%
Protein
0%
Carbs
0%
Fiber
3%
Fat
3%
Saturated Fat
3%
Cholesterol
3%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

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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; Helps the regulation of hormones in the body.

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Pompano, steamed or poached

Serving Size: oz, with bone, raw (yield after cooking, bone removed) (15g)

* Amount Per Serving
Calories 30.9 cal
Calories from Fat 16.2 cal
% Daily Value
Total Fat 1.8 g 2.7%
Saturated Fat 0.7 g 3.3%
Cholesterol 9.5 mg 3.2%
Sodium 59.4 mg 2.5%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 3.5 g 7%
 
Vitamins
Vitamin A 21.5 IU 0.4%
Vitamin B6 0 mg 1.5%
Vitamin B12 0.2 mcg 3.5%
Vitamin C 0 mg 0%
Vitamin D 2.1 mcg 0.5%
Vitamin E 0 mg 0%
Vitamin K 0 mcg 0%
 
Minerals
Calcium (Ca) 4.2 mg 0.5%
Copper (Cu) 0 mg 0.4%
Iron (Fe) 0.1 mg 0.6%
Magnesium (Mg) 4.7 mg 1.2%
Manganese (Mn) 0 mg 0%
Potassium (K) 61.1 mg 1.7%
Phosphorus (P) 33.2 mg 3.3%
Selenium (Se) 6.9 mcg 9.8%
Zinc (Zn) 0.1 mg 0.9%