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Pompano nutrition: calories, carbs, GI, protein, fiber, fats

Fish, pompano, florida, raw
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Pompano

Pompano
Glycemic index ⓘ Source:
*Explanation
Check out our Glycemic index chart page for the full list.
0 (low)
Calories ⓘ Calories per 100-gram serving 164
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. 7.3 (acidic)
Oxalates ⓘ Animal products do not contain oxalate. 0mg
TOP 16% Vitamin B1 ⓘHigher in Vitamin B1 content than 84% of foods
TOP 20% Potassium ⓘHigher in Potassium content than 80% of foods
TOP 27% Selenium ⓘHigher in Selenium content than 73% of foods
TOP 28% Protein ⓘHigher in Protein content than 72% of foods
TOP 33% Retinol ⓘHigher in Retinol content than 67% of foods

Pompano calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 164
Calories in 1 oz, boneless 46 28.35 g
Calories in 1 fillet 184 112 g
Calories in 3 oz 139 85 g

Pompano Glycemic index (GI)

Source:
*Explanation
Check out our Glycemic index chart page for the full list.
0

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 7% 23% 20% 84% 34% 9% 20% 13% 2% 200% 29%
Calcium: 22 mg of 1,000 mg 2%
Iron: 0.6 mg of 8 mg 8%
Magnesium: 27 mg of 420 mg 6%
Phosphorus: 195 mg of 700 mg 28%
Potassium: 381 mg of 3,400 mg 11%
Sodium: 65 mg of 2,300 mg 3%
Zinc: 0.72 mg of 11 mg 7%
Copper: 0.038 mg of 1 mg 4%
Manganese: 0.013 mg of 2 mg 1%
Selenium: 36.5 µg of 55 µg 66%
Choline: 51.5 mg of 550 mg 9%

Mineral chart - relative view

Potassium
381 mg
TOP 20%
Selenium
36.5 µg
TOP 27%
Magnesium
27 mg
TOP 37%
Phosphorus
195 mg
TOP 40%
Calcium
22 mg
TOP 51%
Zinc
0.72 mg
TOP 60%
Sodium
65 mg
TOP 61%
Choline
51.5 mg
TOP 65%
Iron
0.6 mg
TOP 73%
Manganese
0.013 mg
TOP 85%
Copper
0.038 mg
TOP 86%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 4% 331% 0% 140% 28% 57% 45% 47% 12% 163% 1%
Vitamin A: 132 IU of 5,000 IU 3%
Vitamin E : 0.18 mg of 15 mg 1%
Vitamin D: 11 µg of 10 µg 110%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.56 mg of 1 mg 47%
Vitamin B2: 0.12 mg of 1 mg 9%
Vitamin B3: 3 mg of 16 mg 19%
Vitamin B5: 0.75 mg of 5 mg 15%
Vitamin B6: 0.2 mg of 1 mg 15%
Folate: 15 µg of 400 µg 4%
Vitamin B12: 1.3 µg of 2 µg 54%
Vitamin K: 0.1 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin B1
0.56 mg
TOP 16%
Vitamin D
11 µg
TOP 38%
Vitamin B12
1.3 µg
TOP 38%
Vitamin A
132 IU
TOP 39%
Vitamin B5
0.75 mg
TOP 44%
Vitamin B6
0.2 mg
TOP 49%
Vitamin B3
3 mg
TOP 51%
Folate
15 µg
TOP 53%
Vitamin B2
0.12 mg
TOP 64%
Vitamin E
0.18 mg
TOP 78%
Vitamin K
0.1 µg
TOP 88%
Vitamin C
0 mg
TOP 100%

Macronutrients chart

19% 10% 71%
Protein:
Daily Value: 37%
18.48 g of 50 g
37%
Fats:
Daily Value: 15%
9.47 g of 65 g
15%
Carbs:
Daily Value: 0%
0 g of 300 g
0%
Water:
Daily Value: 4%
71.12 g of 2,000 g
4%
Other:
0.93 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 222% 232% 183% 166% 243% 157% 124% 157% 234%
Tryptophan: 207 mg of 280 mg 74%
Threonine: 810 mg of 1,050 mg 77%
Isoleucine: 851 mg of 1,400 mg 61%
Leucine: 1502 mg of 2,730 mg 55%
Lysine: 1697 mg of 2,100 mg 81%
Methionine: 547 mg of 1,050 mg 52%
Phenylalanine: 721 mg of 1,750 mg 41%
Valine: 952 mg of 1,820 mg 52%
Histidine: 544 mg of 700 mg 78%

Fat type information

49% 36% 16%
Saturated Fat: 3.509 g
Monounsaturated Fat: 2.586 g
Polyunsaturated fat: 1.137 g

All nutrients for Pompano per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 164kcal 8% 56% 3.5 times more than OrangeOrange
Protein 18.48g 44% 28% 6.6 times more than BroccoliBroccoli
Fats 9.47g 15% 35% 3.5 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 0g N/A 75% N/AChocolate
Carbs 0g 0% 100% N/ARice
Cholesterol 50mg 17% 37% 7.5 times less than EggEgg
Vitamin D 11µg 110% 38% 5 times more than EggEgg
Iron 0.6mg 8% 73% 4.3 times less than BeefBeef
Calcium 22mg 2% 51% 5.7 times less than MilkMilk
Potassium 381mg 11% 20% 2.6 times more than CucumberCucumber
Magnesium 27mg 6% 37% 5.2 times less than AlmondAlmond
Sugar 0g N/A 100% N/ACoca-Cola
Fiber 0g 0% 100% N/AOrange
Copper 0.04mg 4% 86% 3.7 times less than ShiitakeShiitake
Zinc 0.72mg 7% 60% 8.8 times less than BeefBeef
Phosphorus 195mg 28% 40% 1.1 times more than Chicken meatChicken meat
Sodium 65mg 3% 61% 7.5 times less than White BreadWhite Bread
Vitamin A 132IU 3% 39% 126.6 times less than CarrotCarrot
Vitamin A RAE 40µg 4% 36%
Vitamin E 0.18mg 1% 78% 8.1 times less than KiwifruitKiwifruit
Selenium 36.5µg 66% 27%
Manganese 0.01mg 1% 85%
Vitamin B1 0.56mg 47% 16% 2.1 times more than Pea rawPea raw
Vitamin B2 0.12mg 9% 64% 1.1 times less than AvocadoAvocado
Vitamin B3 3mg 19% 51% 3.2 times less than Turkey meatTurkey meat
Vitamin B5 0.75mg 15% 44% 1.5 times less than Sunflower seedSunflower seed
Vitamin B6 0.2mg 15% 49% 1.7 times more than OatOat
Vitamin B12 1.3µg 54% 38% 1.9 times more than PorkPork
Vitamin K 0.1µg 0% 88% 1016 times less than BroccoliBroccoli
Folate 15µg 4% 53% 4.1 times less than Brussels sproutBrussels sprout
Saturated Fat 3.51g 18% 33% 1.7 times less than BeefBeef
Monounsaturated Fat 2.59g N/A 47% 3.8 times less than AvocadoAvocado
Polyunsaturated fat 1.14g N/A 43% 41.5 times less than WalnutWalnut
Tryptophan 0.21mg 0% 64% 1.5 times less than Chicken meatChicken meat
Threonine 0.81mg 0% 65% 1.1 times more than BeefBeef
Isoleucine 0.85mg 0% 65% 1.1 times less than Salmon rawSalmon raw
Leucine 1.5mg 0% 65% 1.6 times less than TunaTuna
Lysine 1.7mg 0% 63% 3.8 times more than TofuTofu
Methionine 0.55mg 0% 62% 5.7 times more than QuinoaQuinoa
Phenylalanine 0.72mg 0% 68% 1.1 times more than EggEgg
Valine 0.95mg 0% 65% 2.1 times less than Soybean rawSoybean raw
Histidine 0.54mg 0% 66% 1.4 times less than Turkey meatTurkey meat
Omega-3 - EPA 0.18g N/A 33% 3.9 times less than SalmonSalmon
Omega-3 - DHA 0.39g N/A 34% 3.7 times less than SalmonSalmon
Omega-3 - DPA 0.2g N/A 33% 1.2 times more than SalmonSalmon

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 164
% Daily Value*
14%
Total Fat 9g
18%
Saturated Fat 4g
Trans Fat g
17%
Cholesterol 50mg
3%
Sodium 65mg
0%
Total Carbohydrate 0g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 18g
Vitamin D 439mcg 73%

Calcium 22mg 2%

Iron 1mg 13%

Potassium 381mg 11%

*
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
ok
 ⓘ 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
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173682/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.