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Whole Pompano Fish, Raw

Whole Pompano Fish, Raw

EverydayRaw

Whole pompano is a saltwater fish prized for its mild, slightly sweet flavor and firm, flaky texture. This oval-shaped species features silvery skin with a deep body profile and provides high-quality protein along with significant omega-3 fatty acids and selenium. Typically prepared by grilling or pan-searing, pompano maintains its structural integrity during cooking while remaining low in mercury compared to larger predatory fish.

Macro Impact

A 4 oz serving contains 149 calories, 17g protein, 0g carbs, and 9g fat.

Calorie Burn

How long would it take to burn off 149 calories?
Walking3.5 mph, moderate pace
35 min
YogaModerate effort, gentle pace
25 min
SwimmingModerate effort, freestyle
19 min
Biking12-14 mph, moderate effort
15 min
StairsStair climbing, moderate pace
17 min
Running5 mph (12 min/mile)
13 min

Nutrition Facts

Serving size4 oz (113.4 g)
Amount per serving
Calories149
% Daily Value*
Total Fat9g
11%
Saturated Fat3g
16%
Trans Fat0g
Polyunsaturated Fat1g
Monounsaturated Fat2g
Cholesterol45mg
15%
Sodium59mg
3%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein17g
Vitamin D10mcg
50%
Calcium20mg
2%
Iron0.5mg
3%
Potassium346mg
7%

* 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
9 / 78 g
11%
Monounsaturated
2 / 31 g
8%
Polyunsaturated
1 / 23 g
4%
Saturated
3 / 23 g
14%
Trans
0 g
Cholesterol
45 / 300 g
15%
Omega 3
1 / 5 g
15%
Omega 6
0 / 19 g
2%
Omega 9
0 g
Protein
Protein
17 / 80 g
21%
Amino Acids
Histidine
0 / 3 g
16%
Isoleucine
1 / 2 g
49%
Leucine
1 / 3 g
44%
Lysine
2 / 2 g
65%
Methionine
0 / 1 g
42%
Phenylalanine
1 / 2 g
33%
Threonine
1 / 1 g
62%
Tryptophan
0 / 0 g
61%
Valine
1 / 2 g
42%
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
44%
Riboflavin, B2
0 / 1 mg
9%
Niacin, B3
3 / 15 mg
18%
Pantothenic Acid, B5
1 / 5 mg
14%
Pyridoxine, B6
0 / 1 mg
14%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
1 / 2 mcg
49%
Folate
14 / 400 mcg
3%
Vitamin A
36 / 800 mcg
5%
Vitamin C
0 / 83 mg
0%
Vitamin D
10 / 15 mcg
67%
Vitamin E
0 / 15 mg
1%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
20 / 1k mg
2%
Copper
0 / 1 mg
4%
Iron
1 / 13 mg
4%
Magnesium
25 / 370 mg
7%
Manganese
0 / 2 mg
1%
Phosphorous
177 / 700 mg
25%
Potassium
346 / 3k mg
12%
Selenium
33 / 55 mcg
60%
Sodium
59 / 2.3k mg
3%
Zinc
1 / 10 mg
7%
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
65 g
Caffeine
0 mg
Choline
47 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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