We are reader-supported. When you buy through links on our site, we may earn an affiliate commission. Learn more
Nutritional Profile of Baked Or Broiled Pompano (Coated, Made Without Fat)
We got 53 nutritional values in our nutrition profile for Baked Or Broiled Pompano (Coated, Made Without Fat).
Nutrient content compared to all foods
When comparing its nutrient content to all foods in our tool we find that it ranks notably well (Top 100) for three nutrients.
These are
- Docosapentaenoic Acid, DPA (22:5 n-3) (Polyunsaturated Fats)
- Vitamin D (D2 + D3) (Fat-soluble Vitamins)
- Eicosatetraenoic Acid, ETA (20:4) (Polyunsaturated Fats)
Also, when compared to all foods, it ranks well (Top 250) for two additional nutrients:
- Docosahexaenoic Acid, DHA (22:6 n-3) (Polyunsaturated Fats)
- Eicosapentaenoic Acid, EPA (20:5 n-3) (Polyunsaturated Fats)
Nutrient content compared to foods in the same category
A comparison between its nutrient content to foods in the same category (Finfish and Shellfish Products) shows that it ranks very high (Top 10) for five nutrients.
Most notable of them being
- Fiber, total dietary (Carbohydrates)
- Thiamin (Water-soluble Vitamins)
- Folic Acid (Water-soluble Vitamins)
- Caproic Acid (6:0) (Saturated Fats)
Additionally, a comparison to foods in the same category shows that it ranks notably well (Top 25) for 11 additional nutrients.
With the highest ranking of them being
- Sugars (Total incl. NLEA) (Carbohydrates)
- Caprylic Acid (8:0) (Saturated Fats)
- Carbohydrates, by difference (Carbohydrates)
- Lutein + Zeaxanthin (Fat-soluble Vitamins)
You can find these and more nutrient rankings below.
Table of Contents
Nutrient Content Of Baked Or Broiled Pompano (Coated, Made Without Fat)
The nutrient content of food is mainly divided into macro- and micronutrients.
Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.
Secondly you'll find a lipid (fat) profile that shows you the content of saturated, mono-, and polyunsaturated fatty acids.
After that you'll find our detailed nutrient profile with all measured nutrients.
Macronutrient profile of Baked Or Broiled Pompano (Coated, Made Without Fat)
Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.
In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.
Figure 1. Macronutrient profile of Baked Or Broiled Pompano (Coated, Made Without Fat)
Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.
After the overview this macronutrient profile provided let's dive deeper and take a look at the lipid (fat) profile!
Lipid (fat) profile of Baked Or Broiled Pompano (Coated, Made Without Fat)
Lipids (fats) are a major part of the macronutrients in your food.
Lipids (fats), are divided into saturated and unsaturated fats. The unsaturated fats are then in turn divided into mono-, and polyunsaturated fats.
Here's a lipid (fat) profile to give you a sense of how the content of each type of fat compare to each other.
Figure 2. Lipid (fat) profile of Baked Or Broiled Pompano (Coated, Made Without Fat)
Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.
And now, let's look at the detailed nutrient profile!
Detailed nutrient profile of Baked Or Broiled Pompano (Coated, Made Without Fat)
Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.
All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.
If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.
Nutrient Profile: Baked Or Broiled Pompano (Coated, Made Without Fat)
In food category: Finfish and Shellfish Products
| Carbohydrates (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Carbohydrates, by difference | 13.1 g | 3.7 g | 15 | 1427 |
| Fiber, total dietary | 600 mg | 170.1 mg | 4 | 253 |
| Sugars (Total incl. NLEA) | 1.2 g | 326 mg | 13 | 1561 |
| Fatty Acids (4) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Fatty Acids, total monounsaturated | 2.7 g | 756.9 mg | 154 | 1411 |
| Fatty Acids, total polyunsaturated | 1.3 g | 374.2 mg | 179 | 1355 |
| Fatty Acids, total saturated | 3.7 g | 1 g | 37 | 1081 |
| Total Lipid (Fat) | 10 g | 2.8 g | 62 | 752 |
| Saturated Fats (8) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Butyric Acid (4:0) | 6 mg | 1.7 mg | 10 | 452 |
| Capric Acid (10:0) | 7 mg | 2 mg | 19 | 525 |
| Caproic Acid (6:0) | 4 mg | 1.1 mg | 9 | 354 |
| Caprylic Acid (8:0) | 3 mg | 0.9 mg | 14 | 401 |
| Lauric Acid (12:0) | 8 mg | 2.3 mg | 41 | 702 |
| Myristic Acid (14:0) | 425 mg | 120.5 mg | 71 | 725 |
| Palmitic Acid (16:0) | 2.3 g | 652 mg | 30 | 911 |
| Stearic Acid (18:0) | 872 mg | 247.2 mg | 19 | 823 |
| Monounsaturated Fats (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Oleic Acid (18:1) | 2.1 g | 601 mg | 132 | 1494 |
| Palmitoleic Acid (16:1) | 554 mg | 157.1 mg | 74 | 435 |
| Polyunsaturated Fats (6) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Docosahexaenoic Acid, DHA (22:6 n-3) | 384 mg | 108.9 mg | 144 | 173 |
| Docosapentaenoic Acid, DPA (22:5 n-3) | 197 mg | 55.8 mg | 24 | 41 |
| Eicosapentaenoic Acid, EPA (20:5 n-3) | 171 mg | 48.5 mg | 150 | 179 |
| Eicosatetraenoic Acid, ETA (20:4) | 241 mg | 68.3 mg | 17 | 82 |
| Linoleic Acid (18:2 n-6) | 308 mg | 87.3 mg | 174 | 2086 |
| Linolenic Acid (18:3) | 17 mg | 4.8 mg | 242 | 939 |
| Protein (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Protein | 20.4 g | 5.8 g | 91 | 345 |
| Water-soluble Vitamins (9) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Folate, DFE | 40 µg | 11.3 µg | 22 | 415 |
| Folate, food | 17 µg | 4.8 µg | 32 | 272 |
| Folate, total | 31 µg | 8.8 µg | 22 | 356 |
| Folic Acid | 14 µg | 4 µg | 6 | 251 |
| Niacin | 3.9 mg | 1.1 mg | 177 | 925 |
| Riboflavin | 203 µg | 57.5 µg | 75 | 608 |
| Thiamin | 641 µg | 181.7 µg | 4 | 271 |
| Vitamin B12 | 1.2 µg | 0.3 µg | 279 | 613 |
| Vitamin B6 | 194 µg | 55 µg | 204 | 787 |
| Fat-soluble Vitamins (7) | per 100g | per Oz | Rank Cat. | Rank Foods |
| alpha-Tocopherol | 190 µg | 53.9 µg | 211 | 624 |
| beta-Carotene | 1 µg | 0.3 µg | 17 | 1165 |
| Lutein + Zeaxanthin | 2 µg | 0.6 µg | 16 | 1033 |
| Phylloquinone | 0.8 µg | 0.2 µg | 82 | 917 |
| Retinol | 41 µg | 11.6 µg | 95 | 440 |
| Vitamin A, RAE | 41 µg | 11.6 µg | 96 | 671 |
| Vitamin D (D2 + D3) | 10.9 µg | 3.1 µg | 62 | 68 |
| Minerals (9) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Calcium, Ca | 54 mg | 15.3 mg | 75 | 493 |
| Copper, Cu | 71 µg | 20.1 µg | 188 | 778 |
| Iron, Fe | 1.4 mg | 391.2 µg | 113 | 783 |
| Magnesium, Mg | 33 mg | 9.4 mg | 58 | 303 |
| Phosphorus, P | 226 mg | 64.1 mg | 150 | 438 |
| Potassium, K | 418 mg | 118.5 mg | 96 | 480 |
| Selenium, Se | 40.9 µg | 11.6 µg | 119 | 282 |
| Sodium, Na | 375 mg | 106.3 mg | 168 | 774 |
| Zinc, Zn | 940 µg | 266.5 µg | 130 | 820 |
| Other Micronutrients (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Cholesterol | 50 mg | 14.2 mg | 121 | 331 |
| Choline | 54 mg | 15.3 mg | 182 | 617 |
| Water (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Water | 54.5 g | 15.5 g | 253 | 1511 |
| Other (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Kcal (Energy) | 230 kcal | 65.2 kcal | 41 | 458 |
Foods Available Online
We searched Amazon for "Pompano" and found these products.
You can click on an image or the link below for further details of each product (#ad).
Showing top 3 of less than a hundred products available. Follow this link to explore the rest on Amazon (#ad).
Common Serving Sizes Of Baked Or Broiled Pompano (Coated, Made Without Fat)
Here's some of the different portion/serving sizes to get a sense of the weight.
| Amount / Measurement | Weight in Gr | Weight in Oz |
|---|---|---|
| 1 Cubic Inch, With Bone, Cooked (yield After Bone Removed) | 11.0 g | 0.4 oz |
| 1 Cubic Inch, Boneless, Cooked | 17.0 g | 0.6 oz |
| 1 Oz, With Bone, Raw (yield After Cooking, Bone Removed) | 18.0 g | 0.6 oz |
| 1 Oz, With Bone, Cooked (yield After Bone Removed) | 19.0 g | 0.7 oz |
| 1 Oz, Boneless, Raw (yield After Cooking) | 27.0 g | 1.0 oz |
| 1 Oz, Boneless, Cooked | 28.4 g | 1.0 oz |
| 1 Small Butterfish (yield After Cooking, Bone Removed) | 41.0 g | 1.4 oz |
| 1 Medium Butterfish (yield After Cooking, Bone Removed) | 82.0 g | 2.9 oz |
| 1 Small Fillet | 113.0 g | 4.0 oz |
| 1 Cup, Cooked, Flaked | 136.0 g | 4.8 oz |
| 1 Large Butterfish (yield After Cooking, Bone Removed) | 163.0 g | 5.7 oz |
| 1 Medium Fillet | 170.0 g | 6.0 oz |
| 1 Small Whole Fish | 226.0 g | 8.0 oz |
| 1 Large Fillet | 255.0 g | 9.0 oz |
| 1 Medium Whole Fish | 340.0 g | 12.0 oz |
| 1 Large Whole Fish | 510.0 g | 18.0 oz |
10 Similar Finfish or Shellfish Products
Explore the nutrient content of similar finfish and shellfish products below by clicking on their names.
Similar Finfish and Shellfish Products 1 - 10
Click on a food to explore all of the nutrients it contains.
| Florida Pompano | No of Nutrients |
| 60 | |
(Fish) | 66 |
| Pompano | No of Nutrients |
(Coated, Made With Fat) | 54 |
(Made With Fat) | 46 |
(Made Without Fat) | 44 |
(Unspecified Cooking Method) | 46 |
(Coated) | 50 |
| 41 | |
| 41 | |
| 41 |
Recommended High Quality Supplements
Choosing a high quality supplement can be quite tricky.
You have to know what to look for and it takes a lot of work to go through the myriad of available products.
We have a whole category dedicated to supplement recommendations that you can use if you're in need of high quality supplements.
We update/review our recommendations several times per year.
Get In Touch With Us!
We welcome each and every question, comment or suggestion you might have about our site! No matter how small, trivial or complicated you think it might be.
We use your questions, comments or suggestions to update and add to our content.
Please don't hesitate to Contact Us and let us know what's on your mind.
Healthy wishes from us at,
