Pompano

Pompano, coated, fried

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Full Nutrition Profile

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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.

Using default Daily Values from FDA.

Set personalized Daily Values

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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

Proportions of Macros

Summary:

  • Moderate Protein
  • High 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 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

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Profile of Fat in Item

Types of Fats

High in Saturated Fat.


Zero Trans Fat.

Contains Omega-3 polyunsaturated fatty acids.

High in Cholesterol.

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