Pompano, coated, baked or broiled, fat not added in cooking
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Full Nutrition Profile
1 small fillet (112.99999999999999g)
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Using default Daily Values from FDA.
Detailed Nutrient Information
Trans Hexadec 9 Enoic Acid
Conjugated Linoleic Acids (CLAs)
Alpha Linolenic Acid (ALA)
Gamma Linolenic Acid (GLA)
Eicosatrienoic Acid (ETE)
Dihomo Gamma Linolenic Acid (DGLA)
Eicosatetraenoic Acid (ETA)
Eicosapentaenoic Acid (EPA)
Heneicosapentaenoic Acid (HPA)
Docosapentanoic Acid (DPA)
Docosahexanoic Acid (DHA)
1 small fillet (113g)
1 cubic inch, boneless, cooked (17g)
1 cubic inch, with bone, cooked (yield after bone removed) (11g)
1 oz, with bone, cooked (yield after bone removed) (19g)
1 oz, with bone, raw (yield after cooking, bone removed) (18g)
1 oz, boneless, cooked (28.35g)
1 oz, boneless, raw (yield after cooking) (27g)
1 cup, cooked, flaked (136g)
1 large whole fish (510g)
1 medium whole fish (340g)
1 small whole fish (226g)
1 large butterfish (yield after cooking, bone removed) (163g)
1 medium butterfish (yield after cooking, bone removed) (82g)
1 small butterfish (yield after cooking, bone removed) (41g)
1 large fillet (255g)
1 medium fillet (170g)
Nutrient Sources ‡
- Excellent source of Thiamin
- Excellent source of Niacin
- Excellent source of Vitamin B12
- Excellent source of Selenium
- Good source of Riboflavin
- Good source of Phosphorus
- Good source of Sodium
‡ - As defined by Health Canada guidelines.
Nutrition Facts Source: USDA
Proportions of Macros
- High Protein
- Moderate Fat
- Low Carbs
Foods with similar macro profiles:
Profile of Protein in Item
Essential Amino Acids
Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.
Protein Quality Score: %†
Limiting Amino Acid:
- Some foods that are a good source of include .
100g of Pompano contains 20.4g of protein, which is about the same as
0.8 chicken breasts, or
1.5 cups (397g) of black beans.
Profile of Carbohydrates in Item
Fraction of Carbs by Type
* Other includes oligosaccharides and other polysaccharides.
Profile of Fat in Item
Types of Fats
Moderate amount of Saturated Fat.
Zero Trans Fat.
Contains Omega-3 polyunsaturated fatty acids.
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