Pompano, steamed

USDA name: Fish, pompano, steamed

176 calories in 3 oz (85 g). Per 100 g, protein: 23.4 g, carbohydrates: 0 g, fat: 12 g.

Among the other records in Fish, per 100 g: more potassium than 94%, and less sodium than 94%.

Compare with another food →

Serving
1
= 85 g
176KCAL
Where the calories come from

Pompano, steamed, 3 oz

176 calories

  • Protein19.8 g46% of calories
  • Carbs0 g0% of calories

    incl. 0 g fiber · 0 g sugars

  • Fat10.2 g54% of calories

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories176
% Daily Value*
Total Fat 10.2 g13%
Saturated Fat 3.8 g19%
Cholesterol 53.5 mg18%
Sodium 153 mg7%
Total Carbohydrate 0 g0%
Dietary Fiber 0 g0%
Total Sugars 0 g
Protein 19.8 g
Vitamin D 11.8 mcg59%
Calcium 23.8 mg2%
Iron 0.65 mg4%
Potassium 409 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 D59% 11.8 µg
  • Vitamin B1252% 1.3 µg
  • Thiamin (B1)43% 0.51 mg
  • Niacin (B3)20% 3.2 mg
  • Vitamin B611% 0.19 mg
  • Choline10% 55.3 mg
  • Riboflavin (B2)9% 0.12 mg
  • Vitamin A4% 36.5 µg
  • Folate4% 14.4 µg
  • Vitamin E1% 0.2 mg

Little or none: Vitamin K, Vitamin C.

minerals

% of the Daily Value in this serving

  • Selenium71% 39.2 µg
  • Phosphorus17% 209 mg
  • Potassium9% 409 mg
  • Zinc7% 0.77 mg
  • Magnesium7% 28.9 mg
  • Sodium7% 153 mg
  • Copper5% 0.041 mg
  • Iron4% 0.65 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 94%

    Same value as 0 of 108 other records.

    leastmost

  • Sodium

    Lower than 94%

    Same value as 0 of 108 other records.

    leastmost

  • Protein

    Higher than 77%

    Same value as 0 of 108 other records.

    leastmost

  • Carbohydrates

    Lower than 68%

    Same value as 35 of 108 other records.

    leastmost

  • Sugars

    Lower than 65%

    Same value as 38 of 108 other records.

    leastmost

  • Total fat

    Higher than 62%

    Same value as 0 of 108 other records.

    leastmost

Questions

How many calories are in pompano, steamed?
3 oz (85 g): 176 calories; protein: 19.8 g, carbohydrates: 0 g, fat: 10.2 g.
How much protein is in pompano, steamed?
23.4 g per 100 g. Its estimated share of calories is 45%, using 4 kcal per gram of protein.
How many net carbs are in pompano, steamed?
0 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 65 reported nutrients, per 100 g+
Water63.3 g
Energy207 kcal
Protein23.4 g
Total lipid (fat)12 g
Carbohydrate, by difference0 g
Fiber, total dietary0 g
Total Sugars0 g
Calcium, Ca28 mg
Iron, Fe0.76 mg
Magnesium, Mg34 mg
Phosphorus, P246 mg
Potassium, K481 mg
Sodium, Na180 mg
Zinc, Zn0.91 mg
Copper, Cu0.048 mg
Selenium, Se46.1 µg
Vitamin C, total ascorbic acid0 mg
Thiamin0.6 mg
Riboflavin0.14 mg
Niacin3.8 mg
Vitamin B-60.23 mg
Folate, total17 µg
Folic acid0 µg
Folate, food17 µg
Folate, DFE17 µg
Choline, total65.1 mg
Vitamin B-121.5 µg
Vitamin B-12, added0 µg
Vitamin A, RAE43 µg
Retinol43 µg
Carotene, beta0 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Lycopene0 µg
Lutein + zeaxanthin0 µg
Vitamin E (alpha-tocopherol)0.23 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3)13.9 µg
Vitamin K (phylloquinone)0.1 µg
Fatty acids, total saturated4.4 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00 g
SFA 10:00 g
SFA 12:00 g
SFA 14:00.52 g
SFA 16:02.8 g
SFA 18:01 g
Fatty acids, total monounsaturated3.3 g
MUFA 16:10.71 g
MUFA 18:12.6 g
MUFA 20:10 g
MUFA 22:10 g
Fatty acids, total polyunsaturated1.4 g
PUFA 18:20.15 g
PUFA 18:30 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)0.26 g
PUFA 22:6 n-3 (DHA)0.5 g
Cholesterol63 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 2706282, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.