Pompano

Pompano, coated, fried

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Full Nutrition Profile

Using default Daily Values from FDA.

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Nutrition Facts

Serving Size

1 small fillet (112.99999999999999g)

Amount per serving

Calories

318

% Daily Value *

Total Fat 20.5g

26%

Saturated Fat 5.2g

26%

Trans Fat

Cholesterol 87mg

29%

Sodium 432mg

19%

Total Carbohydrate 11g

4%

Dietary Fiber 0.7g

2%

Total Sugars

Protein 20.9g

Vitamin D

Calcium 55mg

4%

Iron 2mg

8%

Potassium 408mg

9%

*

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.

Detailed Nutrient Information

Vitamin C

0%

0 mg

Thiamin

47%

0.57 mg

Riboflavin

17%

0.22 mg

Niacin

24%

3.77 mg

Pantothenic Acid

Vitamin B6

12%

0.21 mg

Folate

27.1 mcg

Folic Acid

7.91 mcg

Food Folate

19.2 mcg

Fortified Folate

32.8 mcg

Choline

14%

77.4 mg

Betaine

Vitamin B12

44%

1.06 mcg

Added Vitamin B12

0 mcg

Biotin

Vitamin A

6%

49.7 mcg

Retinol

49.7 mcg

Beta Carotene

0 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

1.13 mcg

Vitamin A IU

Lycophene

0 mcg

Lutein and Zeaxanthin

53.1 mcg

Vitamin E

10%

1.44 mg

Added Vitamin E

0 mg

Beta Tocopherol

Gamma Tocopherol

Delta Tocopherol

Alpha Tocotreniol

Beta Tocotreniol

Gamma Tocotreniol

Delta Tocotreniol

Vitamin D2 and D3

10.7 mcg

Vitamin D2

Vitamin D3

Vitamin D

Vitamin K

11%

12.7 mcg

Dihydrophylloquinone

Menaquinone-4

Calcium

4%

55.4 mg

Iron

8%

1.51 mg

Magnesium

8%

33.9 mg

Phosphorus

19%

232 mg

Potassium

9%

408 mg

Sodium

19%

432 mg

Zinc

9%

1.04 mg

Copper

9%

0.08 mg

Manganese

Selenium

76%

41.8 mcg

Fluoride

Iodine

Fat

26%

20.5 g

Saturated Fat

26%

5.18 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0 g

Lauric Acid

0 g

Tridecylic Acid

Myristic Acid

0.39 g

Pentadecylic Acid

Palmitic Acid

3.4 g

Margaric Acid

Stearic Acid

1.26 g

Arachidic Acid

Behenic Acid

Lignoceric Acid

Monounsaturated Fat

7.07 g

Myristoleic Acid

Pentadecenoic Acid

Hexadec-9-enoic Acid

Palmitoleic Acid

Trans Hexadec 9 Enoic Acid

Heptadecylic Acid

Octadec-9-enoic Acid

Oleic Acid

Elaidic Acid

Vaccenic Acid

Gondoic Acid

0.04 g

Docos-13-enoic Acid

Erucic Acid

Brassidic Acid

Nervonic Acid

Polyunsaturated Fat

5.6 g

9,12-octadecadienoic Acid

Linoleic Acid

Conjugated Linoleic Acids (CLAs)

Linolelaidic Acid

9-trans-12-cis-Linoleic Acid

Trans Linoleic Acid

Linolenic Acid

Alpha Linolenic Acid (ALA)

Gamma Linolenic Acid (GLA)

Punicinic Acid

Paranaric Acid

0 g

Eicosadienoic Acid

Icosatrienioc Acid

Eicosatrienoic Acid (ETE)

Dihomo Gamma Linolenic Acid (DGLA)

Eicosatetraenoic Acid (ETA)

Arachidonic Acid (AA)

Eicosapentaenoic Acid (EPA)

0.17 g

Heneicosapentaenoic Acid (HPA)

Adrenic Acid (AdA)

Docosapentanoic Acid (DPA)

0.19 g

Docosahexanoic Acid (DHA)

0.38 g

Trans Fat

Trans Monoenoic Fat

Trans Polyenoic Fat

Cholesterol

29%

87 mg

Phytosterols

Stigmasterols

Campesterol

Beta Sitosterol

Protein

42%

20.9 g

Tryptophan

Threonine

Isoleucine

Leucine

Lysine

Methionine

Cystine

Phenylalanine

Tyrosine

Valine

Arginine

Histidine

Alanine

Aspartic Acid

Glutamic Acid

Glycine

Proline

Serine

Hydroxyproline

Carbohydrates

4%

11 g

Fibre

2%

0.68 g

Soluble Fibre

Insoluble Fibre

Sugar

Added Sugar

Sucrose

Glucose

Fructose

Lactose

Maltose

Galactose

Sugar Alcohols

Starch

Calories

318 kcal

Water

58.5 g

Ash

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 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 Vitamin B12
  • Excellent source of Selenium
  • Good source of Riboflavin
  • Good source of Niacin
  • Good source of Phosphorus
  • Good source of Sodium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

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.

100g of Pompano contains 18.5g of protein, which is about the same as 3.1 eggs, 0.7 chicken breasts, or 1.3 cups (360g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 10.3g per 1 small fillet

Profile of Fat in Item

Types of Fats

High in Saturated Fat.


Contains Omega-3 polyunsaturated fatty acids.

High in Cholesterol.

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