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Pompano Nutrition Facts

186 calories in 1 fillet

Fish, pompano, florida, cooked, dry heat
Weight Loss Rating:
Total Calories:186 calories in Pompano, 1 fillet
Serving Weight:1 fillet = 88g ≈ 0.194lb ≈ 3.10oz
Caloric Density:2.11 calories / gram
Weight Watchers Counter:5 Weight Watchers points
 
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Calorie Sources:52% fats; 48% proteins
Fats:10.68 g (96 calories, 12% by weight)
Carbohydrates:~
Proteins:20.85 g (89 calories, 24% by weight)
Alcohol:~
Water:55.41 g (63% by weight)
Fat Composition:49% saturated; 36% monounsaturated; 16% polyunsaturated
Trans Fat :~
Dietary Fiber:~
Cholesterol:56.32 mg
Caffeine:~
Serving Sizes: 100 g
1 fillet
3 oz
Food Group:Finfish and Shellfish Products
USDA #:15069
Tags: fish;
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Vitamin A:106 IU
Retinol:31.68 mcg
Retinol Activity Equivalent:31.68 mcg
α-Carotene:~
β-Carotene:~
β-Cryptoxanthin:~
Lycopene:~
Lutein + Zeaxanthin:~
Vitamin B-1:598.40 mcg
Vitamin B-2:132 mcg
Vitamin B-3:3.34 mg
Vitamin B-5:765.60 mcg
Vitamin B-6:202.40 mcg
Vitamin B-9:14.96 mcg
Food folate:14.96 mcg
Dietary Folate Equivalent:14.96 mcg
Folic acid:~
Vitamin B-12:1.06 mcg
Added Vitamin B-12:~
Choline:~
Vitamin C:~
Vitamin D:~
Vitamin D2 (ergocalciferol):~
Vitamin D3 (cholecalciferol):~
Vitamin D (D2 + D3):~
Vitamin E:~
Added α-Tocopherol:~
β-Tocopherol:~
δ-Tocopherol:~
γ-Tocopherol:~
Vitamin K:~
Calcium (Ca):37.84 mg
Copper (Cu):61.60 mcg
Fluoride (F):~
Iron (Fe):589.60 mcg
Magnesium (Mg):27.28 mg
Manganese (Mn):17.60 mcg
Phosphorus (P):0.30 g
Potassium (K):0.56 g
Selenium (Se):41.18 mcg
Sodium (Na):66.88 mg
Zinc (Zn):607.20 mcg
Cholesterol:56.32 mg
Phytosterols:~
Campesterol:~
Stigmasterol:~
β-sitosterol:~
Carbohydrates Total:~
Dietary Fiber:~
Sugars Total:~
Fructose:~
Galactose:~
Glucose/Dextrose:~
Lactose:~
Maltose:~
Sucrose:~
Starch:~
Proteins Total:20.85 g
Essential amino acids
Phenylalanine:0.81 g
Leucine:1.69 g
Methionine:0.62 g
Lysine:1.91 g
Isoleucine:0.96 g
Valine:1.07 g
Threonine:0.91 g
Tryptophan:0.23 g
Histidine:0.61 g
Arginine:1.24 g
Non-essential amino acids
Alanine:1.26 g
Aspartic acid:2.13 g
Betaine:~
Cystine:0.22 g
Glutamic acid:3.11 g
Glycine:0.99 g
Hydroxyproline:~
Proline:0.73 g
Serine:0.84 g
Tyrosine:0.70 g
Fats Total:10.68 g
Saturated fatty acids:3.95 g
Monounsaturated fatty acids:2.91 g
Polyunsaturated fatty acids:1.28 g
Trans fatty acids:~
Trans-monoenoic:~
Trans-polyenoic:~
Saturated fatty acids
Butanoic/Butyric [4:0]:~
Hexanoic/Caproic [6:0]:~
Octanoic/Caprylic [8:0]:~
Decanoic/Capric [10:0]:~
Dodecanoic/Lauric [12:0]:~
Tridecanoic [13:0]:~
Tetradecanoic/Myristic [14:0]:0.46 g
Pentadecanoic [15:0]:~
Hexadecanoic/Palmitic [16:0]:2.50 g
Heptadecanoic/Margaric [17:0]:~
Octadecanoic/Stearic [18:0]:0.92 g
Eicosanoic/Arachidic [20:0]:~
Docosanoic/Behenic [22:0]:~
Tetracosanoic/Lignoceric [24:0]:~
Monounsaturated fatty acids
Tetradecenoic/Myristoleic [14:1]:~
Pentadecenoic [15:1]:~
Hexadecenoic/Palmitoleic [16:1]:0.63 g
[16:1 cis]:~
[16:1 trans]:~
Heptadecenoic [17:1]:~
Octadecenoic/Oleic [18:1]:2.28 g
[18:1 cis]:~
[18:1 trans]:~
Eicosenoic/Gadoleic [20:1]:~
Docosenoic/Erucic [22:1]:~
[22:1 cis]:~
[22:1 trans]:~
Cis-Tetracosenoic/Nervonic [24:1 cis]:~
Polyunsaturated fatty acids
Octadecadienoic/Linoleic [18:2]:0.13 g
[18:2 CLAs]:~
[18:2 i]:~
[18:2 Ω-6 c,c]:~
[18:2 t,~]:~
[18:2 t,t]:~
Octadecatrienoic/Linolenic [18:3]:~
[18:3 Ω-3 c,c,c]:~
[18:3 Ω-6 c,c,c]:~
[18:3 i]:~
Octadecatetraenoic/Parinaric [18:4]:~
Eicosadienoic [20:2 Ω-6 c,c]:~
Eicosatrienoic [20:3]:~
[20:3 Ω-3]:~
[20:3 Ω-6]:~
Eicosatetraenoic/Arachidonic [20:4]:0.27 g
[20:4 Ω-6]:~
Eicosapentaenoic/Timnodonic [20:5 Ω-3]:0.19 g
Heneicosapentaenoic (HPA) [21:5]:~
Docosatetraenoic/Adrenic [22:4]:~
Docosapentaenoic/Clupanodonic [22:5 Ω-3]:0.22 g
Docosahexaenoic (DHA) [22:6 Ω-3]:0.44 g
Ash:1.21 g
Caffeine:~
Theobromine:~
Product Type:Pompano
Weight Watchers Points:5 point(s)
Atkins Diet (Induction) Rating:10 / 10
Atkins Diet (Maintanence) Rating:4 / 10
Zone Diet Rating:1 / 10
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