Pompano nutrition: calories, carbs, GI, protein, fiber, fats
Fish, pompano, florida, cooked, dry heat
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Pompano
|
Glycemic index ⓘ
Source: *Explanation
Check out our Glycemic index chart page for the full list.
|
0 (low) |
| Calories ⓘ Calories per 100-gram serving | 211 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 0 grams |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | 9.5 (acidic) |
Potassium ⓘHigher in Potassium content than 91% of foods
Vitamin B1 ⓘHigher in Vitamin B1 content than 87% of foods
Phosphorus ⓘHigher in Phosphorus content than 86% of foods
Protein ⓘHigher in Protein content than 85% of foods
Selenium ⓘHigher in Selenium content than 78% of foods
Pompano calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 211 | |
| Calories in 1 fillet | 186 | 88 g |
| Calories in 3 oz | 179 | 85 g |
Pompano Glycemic index (GI)
Source:
*Explanation
Check out our Glycemic index chart page for the full list.
Mineral coverage chart
Calcium:
43 mg of 1,000 mg
4%
Iron:
0.67 mg of 8 mg
8%
Magnesium:
31 mg of 420 mg
7%
Phosphorus:
341 mg of 700 mg
49%
Potassium:
636 mg of 3,400 mg
19%
Sodium:
76 mg of 2,300 mg
3%
Zinc:
0.69 mg of 11 mg
6%
Copper:
0.078 mg of 1 mg
9%
Manganese:
0.025 mg of 2 mg
1%
Selenium:
46.8 µg of 55 µg
85%
Choline:
0 mg of 550 mg
0%
Mineral chart - relative view
Potassium
636 mg
TOP 9%
Phosphorus
341 mg
TOP 14%
Selenium
46.8 µg
TOP 22%
Magnesium
31 mg
TOP 31%
Calcium
43 mg
TOP 37%
Sodium
76 mg
TOP 55%
Zinc
0.69 mg
TOP 62%
Copper
0.078 mg
TOP 64%
Iron
0.67 mg
TOP 71%
Manganese
0.025 mg
TOP 73%
Vitamin coverage chart
Vitamin A:
120 IU of 5,000 IU
2%
Vitamin E :
0 mg of 15 mg
0%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
0 mg of 90 mg
0%
Vitamin B1:
0.68 mg of 1 mg
57%
Vitamin B2:
0.15 mg of 1 mg
12%
Vitamin B3:
3.8 mg of 16 mg
24%
Vitamin B5:
0.87 mg of 5 mg
17%
Vitamin B6:
0.23 mg of 1 mg
18%
Folate:
17 µg of 400 µg
4%
Vitamin B12:
1.2 µg of 2 µg
50%
Vitamin K:
0 µg of 120 µg
0%
Vitamin chart - relative view
Vitamin B1
0.68 mg
TOP 13%
Vitamin B5
0.87 mg
TOP 39%
Vitamin B12
1.2 µg
TOP 39%
Vitamin A
120 IU
TOP 40%
Vitamin B3
3.8 mg
TOP 44%
Vitamin B6
0.23 mg
TOP 46%
Folate
17 µg
TOP 51%
Vitamin B2
0.15 mg
TOP 58%
Vitamin C
0 mg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 47%
23.69 g of 50 g
47%
Fats:
Daily Value: 19%
12.14 g of 65 g
19%
Carbs:
Daily Value: 0%
0 g of 300 g
0%
Water:
Daily Value: 3%
62.97 g of 2,000 g
3%
Other:
1.2 g
Protein quality breakdown
Tryptophan:
265 mg of 280 mg
95%
Threonine:
1038 mg of 1,050 mg
99%
Isoleucine:
1092 mg of 1,400 mg
78%
Leucine:
1925 mg of 2,730 mg
71%
Lysine:
2175 mg of 2,100 mg
104%
Methionine:
701 mg of 1,050 mg
67%
Phenylalanine:
925 mg of 1,750 mg
53%
Valine:
1220 mg of 1,820 mg
67%
Histidine:
697 mg of 700 mg
100%
Fat type information
Saturated Fat:
4.499 g
Monounsaturated Fat:
3.315 g
Polyunsaturated fat:
1.458 g
All nutrients for Pompano per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 211kcal | 11% | 45% |
4.5 times more than Orange
|
| Protein | 23.69g | 56% | 15% |
8.4 times more than Broccoli
|
| Fats | 12.14g | 19% | 28% |
2.7 times less than Cheddar Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 0g | N/A | 75% |
N/A
|
| Carbs | 0g | 0% | 100% |
N/A
|
| Cholesterol | 64mg | 21% | 31% |
5.8 times less than Egg
|
| Iron | 0.67mg | 8% | 71% |
3.9 times less than Beef broiled
|
| Calcium | 43mg | 4% | 37% |
2.9 times less than Milk
|
| Potassium | 636mg | 19% | 9% |
4.3 times more than Cucumber
|
| Magnesium | 31mg | 7% | 31% |
4.5 times less than Almond
|
| Fiber | 0g | 0% | 100% |
N/A
|
| Copper | 0.08mg | 9% | 64% |
1.8 times less than Shiitake
|
| Zinc | 0.69mg | 6% | 62% |
9.1 times less than Beef broiled
|
| Phosphorus | 341mg | 49% | 14% |
1.9 times more than Chicken meat
|
| Sodium | 76mg | 3% | 55% |
6.4 times less than White Bread
|
| Vitamin A | 120IU | 2% | 40% |
139.2 times less than Carrot
|
| Vitamin A RAE | 36µg | 4% | 37% | |
| Selenium | 46.8µg | 85% | 22% | |
| Manganese | 0.03mg | 1% | 73% | |
| Vitamin B1 | 0.68mg | 57% | 13% |
2.6 times more than Pea raw
|
| Vitamin B2 | 0.15mg | 12% | 58% |
1.2 times more than Avocado
|
| Vitamin B3 | 3.8mg | 24% | 44% |
2.5 times less than Turkey meat
|
| Vitamin B5 | 0.87mg | 17% | 39% |
1.3 times less than Sunflower seed
|
| Vitamin B6 | 0.23mg | 18% | 46% |
1.9 times more than Oat
|
| Vitamin B12 | 1.2µg | 50% | 39% |
1.7 times more than Pork
|
| Folate | 17µg | 4% | 51% |
3.6 times less than Brussels sprout
|
| Saturated Fat | 4.5g | 22% | 27% |
1.3 times less than Beef broiled
|
| Monounsaturated Fat | 3.32g | N/A | 41% |
3 times less than Avocado
|
| Polyunsaturated fat | 1.46g | N/A | 38% |
32.4 times less than Walnut
|
| Tryptophan | 0.27mg | 0% | 54% |
1.2 times less than Chicken meat
|
| Threonine | 1.04mg | 0% | 55% |
1.4 times more than Beef broiled
|
| Isoleucine | 1.09mg | 0% | 55% |
1.2 times more than Salmon raw
|
| Leucine | 1.93mg | 0% | 55% |
1.3 times less than Tuna Bluefin
|
| Lysine | 2.18mg | 0% | 53% |
4.8 times more than Tofu
|
| Methionine | 0.7mg | 0% | 51% |
7.3 times more than Quinoa
|
| Phenylalanine | 0.93mg | 0% | 57% |
1.4 times more than Egg
|
| Valine | 1.22mg | 0% | 54% |
1.7 times less than Soybean raw
|
| Histidine | 0.7mg | 0% | 59% |
1.1 times less than Turkey meat
|
| Omega-3 - EPA | 0.22g | N/A | 33% |
3.1 times less than Salmon
|
| Omega-3 - DHA | 0.5g | N/A | 33% |
2.9 times less than Salmon
|
| Omega-3 - DPA | 0.26g | N/A | 32% |
1.5 times more than Salmon
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 211
% Daily Value*
18%
Total Fat
12g
18%
Saturated Fat 4g
21%
Cholesterol 64mg
3%
Sodium 76mg
0%
Total Carbohydrate
0g
0%
Dietary Fiber
0g
Total Sugars g
Includes ? g Added Sugars
Protein
24g
Vitamin D
0mcg
0%
Calcium
43mg
4%
Iron
1mg
13%
Potassium
636mg
19%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Pompano nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.