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Florida pompano (cooked, dry heat)
Fish & Seafood

Florida pompano (cooked, dry heat) nutrition facts

Per 1 fillet ยท 88 g

Calories
186
9%
of a 2,000 cal day
  • Protein
    21g
    46% of calories
  • Carbs
    0g
    0% of calories
  • Fat
    11g
    54% of calories
Portion
  • โœ“ Protein-dense
  • โœ“ Keto-friendly
  • โœ“ Low sodium

At a glance

One serving of Florida pompano (cooked, dry heat) (1 fillet, 88 g) has 186 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 (42% DV), thiamine (50% DV) and niacin (21% DV). Keep an eye on saturated fat, which provides 20% of the daily value.

Per 100 g
211cal
medium energy density
Protein per 100 cal
11g
Net carbs
0g
carbs minus fiber
Fiber
0g

High in

20%+ of the daily value

  • Protein42%
  • Thiamine50%
  • Niacin21%
  • Vitamin B1244%
  • Phosphorus43%
  • Selenium75%

Good source of

10โ€“19% of the daily value

  • Riboflavin (B2)10%
  • Vitamin B616%
  • Pantothenic acid15%
  • Potassium12%

Watch

20%+ of the daily value

  • Saturated fat20%

Vitamins & minerals

Amounts for 1 fillet (88 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A32 ฮผg
4%
Vitamin C0 mg
0%
Thiamine1 mg
50%
Riboflavin (B2)0.1 mg
10%
Niacin3 mg
21%
Vitamin B60.2 mg
16%
Folate (B9)15 ฮผg
4%
Vitamin B121 ฮผg
44%
Pantothenic acid1 mg
15%

Minerals

NutrientAmount% Daily Value
Calcium38 mg
4%
Iron1 mg
7%
Potassium560 mg
12%
Magnesium27 mg
6%
Phosphorus300 mg
43%
Zinc1 mg
6%
Copper0.1 mg
8%
Manganese0 mg
1%
Selenium41 ฮผg
75%
Full breakdown ยท 26 more nutrients
NutrientAmount% Daily Value
Alanine1 gโ€”
Arginine1 gโ€”
Aspartic acid2 gโ€”
Cystine0.2 gโ€”
Docosahexaenoic Acid (DHA)0.4 gโ€”
Docosapentaenoic Acid (DPA)0.2 gโ€”
Eicosapentaenoic Acid (EPA)0.2 gโ€”
Glutamic acid3 gโ€”
Glycine1 gโ€”
Histidine1 gโ€”
Isoleucine1 gโ€”
Leucine2 gโ€”
Lysine2 gโ€”
Methionine1 gโ€”
Monounsaturated fats3 gโ€”
Phenylalanine1 gโ€”
Polyunsaturated fats1 gโ€”
Proline1 gโ€”
Retinol32 ฮผgโ€”
Serine1 gโ€”
Threonine1 gโ€”
Total omega 31 gโ€”
Total omega 60 gโ€”
Tryptophan0.2 gโ€”
Tyrosine1 gโ€”
Valine1 gโ€”

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 186 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 35min
    Walking (3.5 mph)
  • 22min
    Cycling (moderate)
  • 15min
    Running (6 mph)
  • 26min
    Swimming laps

Common questions

How many calories are in Florida pompano (cooked, dry heat)?

One serving of Florida pompano (cooked, dry heat) (1 fillet) has 186 calories, which works out to 211 calories per 100 g. That is about 9.3% of a 2,000-calorie day.

Is Florida pompano (cooked, dry heat) 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 (cooked, dry heat) 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 (cooked, dry heat)?

67 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

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