Pompano, baked or broiled, fat not added in cooking
✓
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 small fillet (113 g)
233.9 calories, 121.5 from fat
 
Carbs
0.1 g
 
Proteins
26.3 g
 
Fat
13.5 g
 
Sat. Fat
5 g

KEY FACTS

(learn about health benefits or risks)
  • Pompano, baked or broiled, fat not added in cooking 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 (16.4%/cal) - a good source of Selenium (a powerful booster of heart health), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue), Vitamin B12 (helps prevent Alzheimer's disease), Potassium (it plays an important role for normal muscle contraction) and Vitamin B6 (helps prevent formation of kidney stones).
  • Pompano, baked or broiled, fat not added in cooking contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (47% 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
(16.4 %/cal)
Medium
Density
(0.6 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
53%
Protein
0%
Carbs
0%
Fiber
21%
Fat
25%
Saturated Fat
24%
Cholesterol
19%
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

Stimulates the creation of antioxidants; A powerful booster of heart health.

NUTRITION LABEL

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

Nutrition Facts

Pompano, baked or broiled, fat not added in cooking

Serving Size: small fillet (113g)

* Amount Per Serving
Calories 233.9 cal
Calories from Fat 121.5 cal
% Daily Value
Total Fat 13.5 g 20.7%
Saturated Fat 5 g 25%
Cholesterol 71.2 mg 23.7%
Sodium 466.7 mg 19.4%
Total Carbohydrate 0.1 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 26.3 g 52.6%
 
Vitamins
Vitamin A 162 IU 3.2%
Vitamin B6 0.3 mg 12.8%
Vitamin B12 1.6 mcg 26.2%
Vitamin C 0.6 mg 0.9%
Vitamin D 15.7 mcg 3.9%
Vitamin E 0 mg 0%
Vitamin K 0.1 mcg 0.1%
 
Minerals
Calcium (Ca) 31.6 mg 3.4%
Copper (Cu) 0.1 mg 2.7%
Iron (Fe) 0.9 mg 4.8%
Magnesium (Mg) 38.4 mg 9.6%
Manganese (Mn) 0 mg 0%
Potassium (K) 543.5 mg 15.5%
Phosphorus (P) 278 mg 27.8%
Selenium (Se) 52 mcg 74.3%
Zinc (Zn) 1 mg 6.9%