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Florida pompano

Florida Pompano · Trachinotus carolinus

Fish, pompano, florida, raw

Nutrition facts per 100 g · edible portion

Aquatic Foods
g
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2 forms & preparations
Fish, pompano, florida, cooked, dry heat Fish, pompano, florida, raw
Keto-friendly Gluten-free Dairy-free Contains Fish

Dietary labels are inferred automatically from Fish, pompano, florida, raw'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.

8%
164 kcal Calories
37%
18.5 g Protein
0%
0.0 g Carbs
12%
9.5 g Fat

Good nutrient density 37/100

How many beneficial nutrients Fish, pompano, florida, raw 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, raw come from — the split across carbs, fat & protein.

What Fish, pompano, florida, raw 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).

Selenium66% Vitamin D55% Vitamin B1254% Thiamin (B1)47% Protein37% Niacin (B3)19% Phosphorus16% Pantothenic Acid (B5)15% Vitamin B612%

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.

CarbohydratesAmount% DV
Total Carbohydrate0.0 g
0%
Dietary Fiber0.0 g
0%
Total Sugars0.0 g—
Fats & Fatty AcidsAmount% DV
Total Fat9.5 g
12%
Saturated Fat3.5 g
18%
Monounsaturated Fat2.6 g—
Polyunsaturated Fat1.1 g—
Omega-3 Fatty Acids0.0 mg—
Omega-6 Fatty Acids121.0 mg—
Protein & Amino AcidsAmount% DV
Protein18.5 g
37%
Histidine544.0 mg—
Isoleucine851.0 mg—
Leucine1,502.0 mg—
Lysine1,697.0 mg—
Methionine547.0 mg—
Phenylalanine721.0 mg—
Threonine810.0 mg—
Tryptophan207.0 mg—
Valine952.0 mg—
VitaminsAmount% DV
Vitamin A (RAE)40.0 mcg
4%
Vitamin C0.0 mg
0%
Vitamin D11.0 mcg
55%
Vitamin E0.2 mg
1%
Vitamin K0.1 mcg
0%
Thiamin (B1)0.6 mg
47%
Riboflavin (B2)0.1 mg
9%
Niacin (B3)3.0 mg
19%
Vitamin B60.2 mg
12%
Folate (B9)15.0 mcg
4%
Vitamin B121.3 mcg
54%
Pantothenic Acid (B5)0.8 mg
15%
Choline51.5 mg
9%
MineralsAmount% DV
Calcium22.0 mg
2%
Iron0.6 mg
3%
Magnesium27.0 mg
6%
Phosphorus195.0 mg
16%
Potassium381.0 mg
8%
Sodium65.0 mg
3%
Zinc0.7 mg
7%
Copper0.0 mg
4%
Manganese0.0 mg
1%
Selenium36.5 mcg
66%
SterolsAmount% DV
Cholesterol50.0 mg
17%
Phytosterols~—
OtherAmount% DV
Alcohol0.0 g—
Caffeine0.0 mg—
Theobromine0.0 mg—
Ash1.1 g—

About Fish, pompano, florida, raw

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, raw?

There are 164 calories in 100 g of Fish, pompano, florida, raw, or about 184 calories in 1 fillet (112 g).

How much protein is in Fish, pompano, florida, raw?

Fish, pompano, florida, raw contains 18.5 g of protein per 100 g.

How many carbs are in Fish, pompano, florida, raw?

Fish, pompano, florida, raw has 0.0 g of carbohydrates per 100 g.

How much fat is in Fish, pompano, florida, raw?

Fish, pompano, florida, raw provides 9.5 g of total fat per 100 g.

What is Fish, pompano, florida, raw a good source of?

Fish, pompano, florida, raw is an excellent source of Selenium (66% DV), Vitamin D (55% DV), Vitamin B12 (54% DV), Thiamin (B1) (47% DV) and Protein (37% DV) and a good source of Niacin (B3), Phosphorus, Pantothenic Acid (B5) and Vitamin B6 (per 100 g). Daily Values are based on a 2,000-calorie diet.

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