Pompano (Cooked)
Fish, pompano, florida, cooked, dry heat
Per 100g, Pompano (Cooked) has 211 calories, 23.7g protein, 0g carbs, and 12.1g fat.
Pompano (Cooked) has 211 calories per 100g with 23.7g of protein, 0g of carbohydrates, 12.1g of fat. It's packed with protein and a good source of potassium. It is also high in saturated fat with 4.5g per 100g, which is worth watching if you are managing heart health or cholesterol.
Source: FDA RACC - FDA RACC for meat, poultry, fish, and shellfish entrees without sauce is 85 g cooked or 110 g uncooked.
✨Nutritional Highlights
High-protein: 45% of calories come from protein (23.7g per 100g)
Excellent source of Selenium (85% DV), Thiamin (B1) (57% DV), Vitamin B12 (50% DV), Protein (47% DV)
Contains 12.1g of fat with only 37% saturated — a good balance of healthy fats for nutrient absorption and satiety
⚠️Things to Watch
High in saturated fat with 4.5g per 100g, which is worth watching if you are managing heart health or cholesterol.
Relatively high in cholesterol at 64mg per 100g.
🍽️Pairs Well With
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📊Complete Nutrition Information
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 211kcal | 11% |
| Protein | 24g | 47% |
| Total Fat | 12g | 16% |
| Saturated Fat | 4.5g | 23% |
| Cholesterol | 64mg | 21% |
| Carbohydrates | 0g | 0% |
| Dietary Fiber | 0g | 0% |
⚖️Common Serving Sizes
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❓Frequently Asked Questions
- How many calories are in Pompano (Cooked)?
- A 100g serving of Pompano (Cooked) has 211 calories. You'll also get 23.7g of protein per serving.
- Is Pompano (Cooked) high in protein?
- Pompano (Cooked) has 23.7g of protein per 100g, which is considered high. That means about 45% of its calories come from protein.
- How much fat is in Pompano (Cooked)?
- Pompano (Cooked) has 12.1g of total fat per 100g, which is considered moderate. Of that, 4.5g is saturated fat.
- How many carbs are in Pompano (Cooked)?
- Pompano (Cooked) contains 0g of carbohydrates per 100g.
- What are the macros for Pompano (Cooked)?
- Per 100g, Pompano (Cooked) has 211 calories, 23.7g protein, 0g carbs, and 12.1g fat.
- How many calories in 3 oz cooked of Pompano (Cooked)?
- A typical serving of Pompano (Cooked) (3 oz cooked, 85g) has 179 calories and 20.1g of protein.
- Is Pompano (Cooked) good for weight loss?
- Pompano (Cooked) comes in at 211 calories per 100g. Portion control matters here — pair it with lower-calorie foods to balance things out.