Pompano
Pompano, cooked
Categories
| Macros | per 100 g |
|---|---|
| Calories | 211 kcal |
| Protein | 23.7 g |
| Fat | 12.1 g |
| Carbs | 0.0 g |
Pompano is a saltwater fish prized for its rich, buttery flesh, commonly pan-fried, grilled, or baked whole and particularly popular in Gulf Coast and Caribbean cuisines. Per 100 g of cooked pompano, it provides 211 kcal, 23.7 g of protein, 12.1 g of fat, and zero carbohydrates or sugars, making it a high-protein, carb-free option. It is a notable source of potassium at 636 mg per 100 g, phosphorus at 341 mg, and vitamin D at 14.1 mcg — one of the higher levels found in commonly eaten fish. It also contributes 36 mcg of vitamin A per 100 g. No glycemic index applies given the absence of carbohydrates. Pompano fits pescatarian, gluten-free, dairy-free, keto, paleo, Mediterranean, and low-FODMAP dietary patterns.
How many calories in cooked pompano?
Cooked pompano contains 211 kcal per 100 g. A typical fillet portion of around 150 g would come to approximately 315 kcal.
How much vitamin D is in pompano?
Cooked pompano provides 14.1 mcg of vitamin D per 100 g, which is relatively high compared to most commonly eaten fish. This makes it one of the more concentrated dietary sources of vitamin D available.
Is pompano keto-friendly?
Yes, cooked pompano is well suited to a keto diet — it contains 0 g of carbohydrates per 100 g, with 23.7 g of protein and 12.1 g of fat. It is explicitly included in the keto-compatible diet list.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 211 kcal |
| Protein | 23.7 g |
| Fat | 12.1 g |
| Carbs | 0 g |
| Sugars | 0 g |
| Fiber | 0 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 4.5 g |
| Monounsaturated | 3.3 g |
| Polyunsaturated | 1.5 g |
| Omega-3 | 0.97 g |
| Omega-6 | 0.46 g |
| Cholesterol | 64.0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 43.0 mg |
| Iron | 0.67 mg |
| Magnesium | 31.0 mg |
| Phosphorus | 341 mg |
| Potassium | 636 mg |
| Sodium | 76.0 mg |
| Zinc | 0.69 mg |
| Copper | 0.078 mg |
| Manganese | 0.025 mg |
| Selenium | 46.8 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 36.0 mcg |
| Retinol | 36.0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 14.1 mcg |
| Vitamin E | 0.23 mg |
| Thiamin (B1) | 0.68 mg |
| Riboflavin (B2) | 0.15 mg |
| Niacin (B3) | 3.8 mg |
| Pantothenic acid (B5) | 0.87 mg |
| Vitamin B6 | 0.23 mg |
| Folate (B9) | 17.0 mcg |
| Vitamin B12 | 1.2 mcg |
