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Pompano Fillet, Raw

Pompano Fillet, Raw

EverydayRaw

Pompano is a premium saltwater fish known for its delicate, white flesh and distinctive rich flavor profile. The raw fillets feature a firm yet tender texture with a naturally high oil content that makes them particularly suited to grilling and pan-searing. This fish is an excellent source of heart-healthy omega-3 fatty acids and high-quality protein, while maintaining a mild, sweet taste that sets it apart from other seafood options.

Macro Impact

A 4 oz serving contains 186 calories, 21g protein, 0g carbs, and 11g fat.

Calorie Burn

How long would it take to burn off 186 calories?
Walking3.5 mph, moderate pace
43 min
YogaModerate effort, gentle pace
32 min
SwimmingModerate effort, freestyle
24 min
Biking12-14 mph, moderate effort
19 min
StairsStair climbing, moderate pace
22 min
Running5 mph (12 min/mile)
16 min

Nutrition Facts

Serving size4 oz (113.4 g)
Amount per serving
Calories186
% Daily Value*
Total Fat11g
14%
Saturated Fat4g
20%
Trans Fat0g
Polyunsaturated Fat1g
Monounsaturated Fat3g
Cholesterol57mg
19%
Sodium74mg
3%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein21g
Vitamin D12mcg
62%
Calcium25mg
2%
Iron0.7mg
4%
Potassium432mg
9%

* 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
11 / 78 g
14%
Monounsaturated
3 / 31 g
9%
Polyunsaturated
1 / 23 g
6%
Saturated
4 / 23 g
17%
Trans
0 g
Cholesterol
57 / 300 g
19%
Omega 3
1 / 5 g
18%
Omega 6
0 / 19 g
2%
Omega 9
2 g
Protein
Protein
21 / 80 g
26%
Amino Acids
Histidine
1 / 3 g
20%
Isoleucine
1 / 2 g
61%
Leucine
2 / 3 g
55%
Lysine
2 / 2 g
81%
Methionine
1 / 1 g
52%
Phenylalanine
1 / 2 g
41%
Threonine
1 / 1 g
77%
Tryptophan
0 / 0 g
74%
Valine
1 / 2 g
52%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
3 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
1 / 1 mg
55%
Riboflavin, B2
0 / 1 mg
11%
Niacin, B3
3 / 15 mg
23%
Pantothenic Acid, B5
1 / 5 mg
17%
Pyridoxine, B6
0 / 1 mg
17%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
2 / 2 mcg
61%
Folate
17 / 400 mcg
4%
Vitamin A
45 / 800 mcg
6%
Vitamin C
0 / 83 mg
0%
Vitamin D
13 / 15 mcg
83%
Vitamin E
0 / 15 mg
1%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
25 / 1k mg
2%
Copper
0 / 1 mg
5%
Iron
1 / 13 mg
5%
Magnesium
31 / 370 mg
8%
Manganese
0 / 2 mg
1%
Phosphorous
221 / 700 mg
32%
Potassium
432 / 3k mg
14%
Selenium
41 / 55 mcg
75%
Sodium
74 / 2.3k mg
3%
Zinc
1 / 10 mg
9%
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
81 g
Caffeine
0 mg
Choline
58 mg
Taurine
0 mg

References

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

  1. 1.Fish, pompano, florida, raw. USDA Standard Reference, Legacy. Food ID 173682.
  2. 2.Fish, pompano, florida, raw. Canadian Nutrient File. Food ID 3041.

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.

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