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Grilled Pompano

Grilled Pompano

EverydayCooked

Grilled pompano is a saltwater fish prized for its rich, buttery flavor and firm yet tender texture when cooked. This oily fish retains moisture well during grilling, developing a lightly charred exterior while maintaining delicate, flaky flesh. Pompano provides a high-quality source of omega-3 fatty acids and lean protein, with lower mercury levels compared to many larger predatory fish species.

Macro Impact

A 4 oz serving contains 238 calories, 27g protein, 0g carbs, and 14g fat.

Calorie Burn

How long would it take to burn off 238 calories?
Walking3.5 mph, moderate pace
55 min
YogaModerate effort, gentle pace
40 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 g)
Amount per serving
Calories238
% Daily Value*
Total Fat14g
18%
Saturated Fat5g
25%
Trans Fat0g
Polyunsaturated Fat2g
Monounsaturated Fat4g
Cholesterol72mg
24%
Sodium86mg
4%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein27g
Vitamin D0mcg
0%
Calcium49mg
4%
Iron0.8mg
4%
Potassium719mg
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
72 / 300 g
24%
Omega 3
1 / 5 g
24%
Omega 6
1 / 19 g
3%
Omega 9
3 g
Protein
Protein
27 / 80 g
33%
Amino Acids
Histidine
0 / 3 g
0%
Isoleucine
0 / 2 g
0%
Leucine
0 / 3 g
0%
Lysine
0 / 2 g
0%
Methionine
0 / 1 g
0%
Phenylalanine
0 / 2 g
0%
Threonine
0 / 1 g
0%
Tryptophan
0 / 0 g
0%
Valine
0 / 2 g
0%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 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
56%
Folate
19 / 400 mcg
5%
Vitamin A
41 / 800 mcg
5%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
0%
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
9%
Manganese
0 / 2 mg
1%
Phosphorous
385 / 700 mg
55%
Potassium
719 / 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
68 mg
Taurine
45 mg

References

Data on this page was sourced from a publicly available first-party datasource.

  1. 1.Fish, pompano, florida, cooked, dry heat. USDA Standard Reference, Legacy. Food ID 173683.

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.

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