Baked pompano

USDA name: Fish, pompano, baked or broiled

207 calories in 3 oz (85 g). Per 100 g, protein: 23 g, carbohydrates: 0.01 g, fat: 16.3 g.

Among the other records in Fish, per 100 g: more potassium than 91%, and more total fat than 85%.

Compare with another food →

Serving
1
= 85 g
207KCAL
Where the calories come from

Baked pompano, 3 oz

207 calories

  • Protein19.5 g38% of calories
  • Carbs0.009 g0% of calories

    incl. 0 g fiber · 0.009 g sugars

  • Fat13.9 g61% of calories

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories207
% Daily Value*
Total Fat 13.9 g18%
Saturated Fat 4.7 g24%
Cholesterol 56.1 mg19%
Sodium 252 mg11%
Total Carbohydrate 0.009 g0%
Dietary Fiber 0 g0%
Total Sugars 0.009 g
Protein 19.5 g
Vitamin D 11.6 mcg58%
Calcium 23.8 mg2%
Iron 0.64 mg4%
Potassium 403 mg9%

* The % Daily Value 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. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

  • Vitamin D58% 11.6 µg
  • Vitamin B1251% 1.2 µg
  • Thiamin (B1)42% 0.5 mg
  • Niacin (B3)20% 3.2 mg
  • Vitamin B613% 0.22 mg
  • Choline10% 54.7 mg
  • Riboflavin (B2)9% 0.12 mg
  • Vitamin A6% 52.7 µg
  • Vitamin E5% 0.77 mg
  • Folate4% 14.4 µg
  • Vitamin K3% 3.3 µg

Little or none: Vitamin C.

minerals

% of the Daily Value in this serving

  • Selenium70% 38.5 µg
  • Phosphorus17% 207 mg
  • Sodium11% 252 mg
  • Potassium9% 403 mg
  • Zinc7% 0.77 mg
  • Magnesium7% 28.9 mg
  • Copper4% 0.04 mg
  • Iron4% 0.64 mg
  • Calcium2% 23.8 mg

How it compares

Against other records in Fish, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Potassium

    Higher than 91%

    Same value as 1 of 108 other records.

    leastmost

  • Total fat

    Higher than 85%

    Same value as 1 of 108 other records.

    leastmost

  • Calories

    Higher than 81%

    Same value as 1 of 108 other records.

    leastmost

  • Sodium

    Lower than 71%

    Same value as 1 of 108 other records.

    leastmost

  • Protein

    Higher than 69%

    Same value as 1 of 108 other records.

    leastmost

  • Calcium

    Higher than 58%

    Same value as 3 of 108 other records.

    leastmost

Questions

How many calories are in baked pompano?
3 oz (85 g): 207 calories; protein: 19.5 g, carbohydrates: 0.009 g, fat: 13.9 g.
How much protein is in baked pompano?
23 g per 100 g. Its estimated share of calories is 38%, using 4 kcal per gram of protein.
How many net carbs are in baked pompano?
0.01 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 65 reported nutrients, per 100 g+
Water59 g
Energy244 kcal
Protein23 g
Total lipid (fat)16.3 g
Carbohydrate, by difference0.01 g
Fiber, total dietary0 g
Total Sugars0.01 g
Calcium, Ca28 mg
Iron, Fe0.75 mg
Magnesium, Mg34 mg
Phosphorus, P243 mg
Potassium, K474 mg
Sodium, Na296 mg
Zinc, Zn0.9 mg
Copper, Cu0.047 mg
Selenium, Se45.3 µg
Vitamin C, total ascorbic acid0 mg
Thiamin0.59 mg
Riboflavin0.14 mg
Niacin3.7 mg
Vitamin B-60.25 mg
Folate, total17 µg
Folic acid0 µg
Folate, food17 µg
Folate, DFE17 µg
Choline, total64.4 mg
Vitamin B-121.4 µg
Vitamin B-12, added0 µg
Vitamin A, RAE62 µg
Retinol62 µg
Carotene, beta9 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Lycopene0 µg
Lutein + zeaxanthin0 µg
Vitamin E (alpha-tocopherol)0.9 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3)13.7 µg
Vitamin K (phylloquinone)3.9 µg
Fatty acids, total saturated5.5 g
SFA 4:00.032 g
SFA 6:00.022 g
SFA 8:00.013 g
SFA 10:00.03 g
SFA 12:00.036 g
SFA 14:00.62 g
SFA 16:03.4 g
SFA 18:01.3 g
Fatty acids, total monounsaturated4.8 g
MUFA 16:10.72 g
MUFA 18:14.1 g
MUFA 20:10.021 g
MUFA 22:10 g
Fatty acids, total polyunsaturated2.7 g
PUFA 18:21.3 g
PUFA 18:30.14 g
PUFA 18:40 g
PUFA 20:40.31 g
PUFA 20:5 n-3 (EPA)0.22 g
PUFA 22:5 n-3 (DPA)0.25 g
PUFA 22:6 n-3 (DHA)0.49 g
Cholesterol66 mg
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA Survey foods (FNDDS): foods as Americans report eating them, from What We Eat in America. FDC ID 2706278, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.