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Baked Pompano

Baked Pompano

EverydayCooked

Baked pompano is a preparation of a lean, saltwater fish prized for its mild, buttery flavor and firm yet flaky texture when cooked. This omega-3-rich fish stands out for its low mercury levels compared to larger predatory species, making it a safer choice for frequent consumption. The baking method enhances its natural sweetness while creating crisp skin, a technique particularly favored in Southern U.S. and Caribbean coastal cuisines.

Macro Impact

A 4 oz serving contains 239 calories, 27g protein, 0g carbs, and 14g fat.

Calorie Burn

How long would it take to burn off 239 calories?
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56 min
YogaModerate effort, gentle pace
41 min
SwimmingModerate effort, freestyle
31 min
Biking12-14 mph, moderate effort
25 min
StairsStair climbing, moderate pace
28 min
Running5 mph (12 min/mile)
20 min

Nutrition Facts

Serving size4 oz (113.4 g)
Amount per serving
Calories239
% Daily Value*
Total Fat14g
18%
Saturated Fat5g
26%
Trans Fat0g
Polyunsaturated Fat2g
Monounsaturated Fat4g
Cholesterol73mg
24%
Sodium86mg
4%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein27g
Vitamin D640mcg
3198%
Calcium49mg
4%
Iron0.8mg
4%
Potassium721mg
15%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
14 / 78 g
18%
Monounsaturated
4 / 31 g
12%
Polyunsaturated
2 / 23 g
7%
Saturated
5 / 23 g
22%
Trans
0 g
Cholesterol
73 / 300 g
24%
Omega 3
1 / 5 g
24%
Omega 6
1 / 19 g
3%
Omega 9
3 g
Protein
Protein
27 / 80 g
34%
Amino Acids
Histidine
1 / 3 g
26%
Isoleucine
1 / 2 g
78%
Leucine
2 / 3 g
71%
Lysine
2 / 2 g
104%
Methionine
1 / 1 g
67%
Phenylalanine
1 / 2 g
53%
Threonine
1 / 1 g
99%
Tryptophan
0 / 0 g
95%
Valine
1 / 2 g
67%
Arginine
2 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
2 g
Aspartic Acid
3 g
Glutamic Acid
4 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
1 / 1 mg
67%
Riboflavin, B2
0 / 1 mg
14%
Niacin, B3
4 / 15 mg
29%
Pantothenic Acid, B5
1 / 5 mg
20%
Pyridoxine, B6
0 / 1 mg
20%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
1 / 2 mcg
57%
Folate
19 / 400 mcg
5%
Vitamin A
41 / 800 mcg
5%
Vitamin C
0 / 83 mg
0%
Vitamin D
640 / 15 mcg
4264%
Vitamin E
0 / 15 mg
2%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
49 / 1k mg
5%
Copper
0 / 1 mg
10%
Iron
1 / 13 mg
6%
Magnesium
35 / 370 mg
10%
Manganese
0 / 2 mg
1%
Phosphorous
387 / 700 mg
55%
Potassium
721 / 3k mg
24%
Selenium
53 / 55 mcg
96%
Sodium
86 / 2.3k mg
4%
Zinc
1 / 10 mg
8%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
71 g
Caffeine
0 mg
Choline
79 mg
Taurine
57 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Fish, pompano, florida, cooked, dry heat. USDA Standard Reference, Legacy. Food ID 173683.
  2. 2.Fish, pompano, florida, baked or broiled. Canadian Nutrient File. Food ID 3042.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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