Pompano, baked or broiled, coated

USDA name: Fish, pompano, baked or broiled, coated

214 calories in 3 oz (85 g). Per 100 g, protein: 20.6 g, carbohydrates: 7.8 g, fat: 14.8 g.

Among the other records in Fish, per 100 g: more calories than 85%, and more total fat than 83%.

Compare with another food →

Serving
1
= 85 g
214KCAL
Where the calories come from

Pompano, baked or broiled, coated, 3 oz

214 calories

  • Protein17.6 g33% of calories
  • Carbs6.6 g13% of calories

    incl. 0.26 g fiber · 0.12 g sugars

  • Fat12.6 g54% of calories

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories214
% Daily Value*
Total Fat 12.6 g16%
Saturated Fat 4.2 g21%
Cholesterol 51 mg17%
Sodium 281 mg12%
Total Carbohydrate 6.6 g2%
Dietary Fiber 0.26 g1%
Total Sugars 0.12 g
Protein 17.6 g
Vitamin D 9.9 mcg49%
Calcium 28.1 mg2%
Iron 1 mg6%
Potassium 354 mg8%

* 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 D49% 9.9 µg
  • Vitamin B1244% 1.1 µg
  • Thiamin (B1)42% 0.51 mg
  • Niacin (B3)20% 3.3 mg
  • Vitamin B611% 0.19 mg
  • Riboflavin (B2)11% 0.14 mg
  • Choline9% 50.1 mg
  • Folate8% 33.1 µg
  • Vitamin A5% 49.3 µg
  • Vitamin E5% 0.75 mg
  • Vitamin K3% 3.4 µg

Little or none: Vitamin C.

minerals

% of the Daily Value in this serving

  • Selenium62% 34.3 µg
  • Phosphorus15% 187 mg
  • Sodium12% 281 mg
  • Potassium8% 354 mg
  • Zinc7% 0.72 mg
  • Magnesium6% 27.2 mg
  • Iron6% 1 mg
  • Copper5% 0.049 mg
  • Calcium2% 28.1 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.

  • Calories

    Higher than 85%

    Same value as 0 of 108 other records.

    leastmost

  • Total fat

    Higher than 83%

    Same value as 0 of 108 other records.

    leastmost

  • Iron

    Higher than 81%

    Same value as 1 of 108 other records.

    leastmost

  • Potassium

    Higher than 81%

    Same value as 0 of 108 other records.

    leastmost

  • Calcium

    Higher than 72%

    Same value as 0 of 108 other records.

    leastmost

  • Carbohydrates

    Higher than 57%

    Same value as 23 of 108 other records.

    leastmost

Questions

How many calories are in pompano, baked or broiled, coated?
3 oz (85 g): 214 calories; protein: 17.6 g, carbohydrates: 6.6 g, fat: 12.6 g.
How much protein is in pompano, baked or broiled, coated?
20.6 g per 100 g. Its estimated share of calories is 33%, using 4 kcal per gram of protein.
How many net carbs are in pompano, baked or broiled, coated?
7.5 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 65 reported nutrients, per 100 g+
Water55 g
Energy252 kcal
Protein20.6 g
Total lipid (fat)14.8 g
Carbohydrate, by difference7.8 g
Fiber, total dietary0.3 g
Total Sugars0.14 g
Calcium, Ca33 mg
Iron, Fe1.2 mg
Magnesium, Mg32 mg
Phosphorus, P220 mg
Potassium, K416 mg
Sodium, Na331 mg
Zinc, Zn0.85 mg
Copper, Cu0.058 mg
Selenium, Se40.3 µg
Vitamin C, total ascorbic acid0 mg
Thiamin0.59 mg
Riboflavin0.17 mg
Niacin3.8 mg
Vitamin B-60.23 mg
Folate, total30 µg
Folic acid13 µg
Folate, food17 µg
Folate, DFE39 µg
Choline, total58.9 mg
Vitamin B-121.2 µg
Vitamin B-12, added0 µg
Vitamin A, RAE58 µg
Retinol57 µg
Carotene, beta9 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Lycopene0 µg
Lutein + zeaxanthin7 µg
Vitamin E (alpha-tocopherol)0.88 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3)11.6 µg
Vitamin K (phylloquinone)4 µg
Fatty acids, total saturated4.9 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 14:00.54 g
SFA 16:03 g
SFA 18:01.1 g
Fatty acids, total monounsaturated4.4 g
MUFA 16:10.62 g
MUFA 18:13.7 g
MUFA 20:10.021 g
MUFA 22:10 g
Fatty acids, total polyunsaturated2.6 g
PUFA 18:21.4 g
PUFA 18:30.15 g
PUFA 18:40 g
PUFA 20:40.26 g
PUFA 20:5 n-3 (EPA)0.18 g
PUFA 22:5 n-3 (DPA)0.21 g
PUFA 22:6 n-3 (DHA)0.41 g
Cholesterol60 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 2706280, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.