Florida pompano (raw) nutrition facts
Per 1 fillet · 112 g
of a 2,000 cal day
- Protein21g46% of calories
- Carbs0g0% of calories
- Fat11g54% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
- ✓ Low sodium
- ✓ Sugar free
At a glance
One serving of Florida pompano (raw) (1 fillet, 112 g) has 184 calories, with 21 g of protein, 0 g of carbohydrates and 11 g of fat. Most of its energy comes from fat (54% of calories). It is high in protein (41% DV), Vitamin D (82% DV) and thiamine (52% DV). Keep an eye on saturated fat, which provides 20% of the daily value.
High in
20%+ of the daily value
- Protein41%
- Vitamin D82%
- Thiamine52%
- Niacin21%
- Vitamin B1261%
- Phosphorus31%
Good source of
10–19% of the daily value
- Riboflavin (B2)10%
- Vitamin B617%
- Pantothenic acid17%
- Choline10%
Watch
20%+ of the daily value
- Saturated fat20%
Vitamins & minerals
Amounts for 1 fillet (112 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 45 μg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 12 μg | 82% |
| Vitamin E | 0.2 mg | 1% |
| Vitamin K | 0.1 μg | 0% |
| Thiamine | 1 mg | 52% |
| Riboflavin (B2) | 0.1 mg | 10% |
| Niacin | 3 mg | 21% |
| Vitamin B6 | 0.2 mg | 17% |
| Folate (B9) | 17 μg | 4% |
| Vitamin B12 | 1 μg | 61% |
| Pantothenic acid | 1 mg | 17% |
| Choline | 58 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 25 mg | 2% |
| Iron | 1 mg | 8% |
| Potassium | 427 mg | 9% |
| Magnesium | 30 mg | 7% |
| Phosphorus | 218 mg | 31% |
| Zinc | 1 mg | 7% |
| Copper | 0 mg | 5% |
| Manganese | 0 mg | 1% |
| Selenium | 41 μg | 74% |
Full breakdown · 32 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 0 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0.4 g | — |
| Docosapentaenoic Acid (DPA) | 0.2 g | — |
| Eicosapentaenoic Acid (EPA) | 0.2 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Isoleucine | 1 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 45 μg | — |
| Serine | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D3 | 12 μg | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Burning 184 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 35minWalking (3.5 mph)
- 22minCycling (moderate)
- 15minRunning (6 mph)
- 26minSwimming laps
Common questions
How many calories are in Florida pompano (raw)?
One serving of Florida pompano (raw) (1 fillet) has 184 calories, which works out to 164 calories per 100 g. That is about 9.2% of a 2,000-calorie day.
Is Florida pompano (raw) high in protein?
Yes. It has 21 g of protein per serving, and 46% of its calories come from protein (11 g of protein per 100 calories).
Is Florida pompano (raw) keto-friendly?
It can fit a ketogenic diet: 0 g of net carbs per serving, with carbs making up 0% of calories.
How much sodium is in Florida pompano (raw)?
73 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Florida pompano (raw)?
0 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
