Florida Pompano · Trachinotus carolinus
Fish, pompano, florida, cooked, dry heat
Nutrition facts per 100 g · edible portion
Aquatic Foods2 forms & preparations
Dietary labels are inferred automatically from Fish, pompano, florida, cooked, dry heat's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Good nutrient density 33/100
How many beneficial nutrients Fish, pompano, florida, cooked, dry heat delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Fish, pompano, florida, cooked, dry heat come from — the split across carbs, fat & protein.
54% from fat
-
Carbs 0%0.0 g per serving
-
Fat 54%12.1 g per serving
-
Protein 46%23.7 g per serving
What Fish, pompano, florida, cooked, dry heat is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 0.0 g | |
| Dietary Fiber | 0.0 g |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 12.1 g | |
| Saturated Fat | 4.5 g | |
| Monounsaturated Fat | 3.3 g | — |
| Polyunsaturated Fat | 1.5 g | — |
| Omega-6 Fatty Acids | 155.0 mg | — |
| Myristic Acid | 526.0 mg | — |
| Palmitic Acid | 2,842.0 mg | — |
| Stearic Acid | 1,056.0 mg | — |
| Palmitoleic Acid | 722.0 mg | — |
| Oleic Acid | 2,593.0 mg | — |
| Linoleic Acid | 155.0 mg | — |
| Arachidonic Acid | 315.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 224.0 mg | — |
| Docosahexaenoic Acid (DHA) | 504.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 23.7 g | |
| Histidine | 697.0 mg | — |
| Isoleucine | 1,092.0 mg | — |
| Leucine | 1,925.0 mg | — |
| Lysine | 2,175.0 mg | — |
| Methionine | 701.0 mg | — |
| Phenylalanine | 925.0 mg | — |
| Threonine | 1,038.0 mg | — |
| Tryptophan | 265.0 mg | — |
| Valine | 1,220.0 mg | — |
| Alanine | 1,433.0 mg | — |
| Arginine | 1,417.0 mg | — |
| Aspartic Acid | 2,426.0 mg | — |
| Cystine | 254.0 mg | — |
| Glutamic Acid | 3,536.0 mg | — |
| Glycine | 1,137.0 mg | — |
| Proline | 838.0 mg | — |
| Serine | 966.0 mg | — |
| Tyrosine | 800.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 36.0 mcg | |
| Vitamin C | 0.0 mg | |
| Vitamin D | ~ | — |
| Vitamin E | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.7 mg | |
| Riboflavin (B2) | 0.2 mg | |
| Niacin (B3) | 3.8 mg | |
| Vitamin B6 | 0.2 mg | |
| Folate (B9) | 17.0 mcg | |
| Vitamin B12 | 1.2 mcg | |
| Pantothenic Acid (B5) | 0.9 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 43.0 mg | |
| Iron | 0.7 mg | |
| Magnesium | 31.0 mg | |
| Phosphorus | 341.0 mg | |
| Potassium | 636.0 mg | |
| Sodium | 76.0 mg | |
| Zinc | 0.7 mg | |
| Copper | 0.1 mg | |
| Manganese | 0.0 mg | |
| Selenium | 46.8 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 64.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | ~ | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 1.4 g | — |
About Fish, pompano, florida, cooked, dry heat
Florida pompano is widely regarded as one of the finest eating fish in the sea, a prize of Gulf and Atlantic waters with rich, buttery, mild flesh and a firm, satisfying texture. Its delicate flavor and fine flake have made it a favorite of chefs, who love it whole in the classic pompano en papillote, baked in parchment with herbs and citrus. The fish is fast-growing and increasingly farmed through aquaculture, which helps keep this sought-after species available.
Nutritionally, pompano offers high-quality protein along with heart-healthy omega-3 fatty acids, vitamin B12, selenium, and B vitamins. Its natural richness means it needs little more than a hot grill, a squeeze of lemon, and a light hand with seasoning to shine, though it also takes well to broiling, pan-searing, and roasting. Because it is a lean-but-rich fish, avoid overcooking so the flesh stays moist.
Look for firm, glossy fillets or bright-eyed whole fish, keep them on ice, and cook pompano the day you buy it.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Fish, pompano, florida, cooked, dry heat?
There are 211 calories in 100 g of Fish, pompano, florida, cooked, dry heat, or about 186 calories in 1 fillet (88 g).
How much protein is in Fish, pompano, florida, cooked, dry heat?
Fish, pompano, florida, cooked, dry heat contains 23.7 g of protein per 100 g.
How many carbs are in Fish, pompano, florida, cooked, dry heat?
Fish, pompano, florida, cooked, dry heat has 0.0 g of carbohydrates per 100 g.
How much fat is in Fish, pompano, florida, cooked, dry heat?
Fish, pompano, florida, cooked, dry heat provides 12.1 g of total fat per 100 g.
What is Fish, pompano, florida, cooked, dry heat a good source of?
Fish, pompano, florida, cooked, dry heat is an excellent source of Selenium (85% DV), Thiamin (B1) (57% DV), Vitamin B12 (50% DV), Protein (47% DV), Phosphorus (27% DV) and Niacin (B3) (24% DV) and a good source of Pantothenic Acid (B5), Vitamin B6, Potassium and Riboflavin (B2) (per 100 g). Daily Values are based on a 2,000-calorie diet.
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