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[N]extrient

Fish Pompano Florida Dry Heat (Cooked)

SR Legacy·Comprehensive Reference Data

Fish, pompano, florida, cooked, dry heat

Finfish and Shellfish Products

A 100g serving covers 85% of the daily recommended Selenium, making Fish Pompano Florida Dry Heat (Cooked) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (23.7g), fat (12.1g), and carbohydrates (0g) per 100g. Fish Pompano Florida Dry Heat (Cooked) packs 211 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. Sodium is modest at 76mg per 100g, well within limits for heart-healthy eating patterns. Nutritionally broad, Fish Pompano Florida Dry Heat (Cooked) delivers meaningful amounts of 12 different vitamins and minerals above 10% of daily value.

Calories211KCAL
Protein23.7G
Fat12.1G
Carbs0G
Fiber0G

Calorie Distribution

204kcal
  • Protein47%23.7 g
  • Fat53%12.1 g
  • Carbs0%0 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water63.0G
Energy211KCAL
Protein23.7G
Total lipid (fat)12.1G
Carbohydrate, by difference0G
Fiber, total dietary0G
Cholesterol64.0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.68MG
Riboflavin0.15MG
Niacin3.8MG
Vitamin B-60.23MG
Folate, total17.0UG
Vitamin B-121.2UG
Vitamin A, RAE36.0UG
Calcium, Ca43.0MG
Iron, Fe0.67MG
Magnesium, Mg31.0MG
Phosphorus, P341MG
Potassium, K636MG
Sodium, Na76.0MG
Zinc, Zn0.69MG
Copper, Cu0.08MG
Manganese, Mn0.03MG
Selenium, Se46.8UG
Energy883kJ
Ash1.4G
Pantothenic acid0.87MG
Folic acid0UG
Folate, food17.0UG
Folate, DFE17.0UG
Retinol36.0UG
Vitamin A, IU120IU
Fatty acids, total saturated4.5G
SFA 14:00.53G
SFA 16:02.8G
SFA 18:01.1G
Fatty acids, total monounsaturated3.3G
MUFA 16:10.72G
MUFA 18:12.6G
Fatty acids, total polyunsaturated1.5G
PUFA 18:20.15G
PUFA 20:40.32G
PUFA 20:5 n-3 (EPA)0.22G
PUFA 22:5 n-3 (DPA)0.26G
PUFA 22:6 n-3 (DHA)0.50G
Tryptophan0.27G
Threonine1.0G
Isoleucine1.1G
Leucine1.9G
Lysine2.2G
Methionine0.70G
Cystine0.25G
Phenylalanine0.93G
Tyrosine0.80G
Valine1.2G
Arginine1.4G
Histidine0.70G
Alanine1.4G
Aspartic acid2.4G
Glutamic acid3.5G
Glycine1.1G
Proline0.84G
Serine0.97G

Common Serving Sizes

ServingCalProteinFatCarbs
oz (85g)17920.1g10.3g0g
fillet (88g)18620.8g10.7g0g

Scaled from Fish Pompano Florida Dry Heat (Cooked)'s per-100g values using USDA portion data.

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Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Fish Pompano Florida (Raw)

164 kcal18.48g protein

Pork Fresh Loin Top Loin (chops) Boneless with Added Solution (Raw)

171 kcal19.45g protein

Fish Butterfish Dry Heat (Cooked)

187 kcal22.15g protein

Fish Butterfish (Raw)

146 kcal17.28g protein

Fish Salmon Atlantic Farmed Dry Heat (Cooked)

206 kcal22.1g protein

Fish Salmon King (chinook) (Raw (alaska Native))

187 kcal20.25g protein

Nutrient Highlights

  • Fish Pompano Florida Dry Heat (Cooked) is a excellent source of Protein (47% DV) — see top foods ranked by Protein
  • Fish Pompano Florida Dry Heat (Cooked) is a good source of Potassium (14% DV) — see top foods ranked by Potassium

Dietary Considerations

  • With 636mg of potassium per 100g, individuals on a renal diet should moderate their intake of Fish Pompano Florida Dry Heat (Cooked). See the Kidney Disease & Low-Potassium Diet guide for more.

  • Fish Pompano Florida Dry Heat (Cooked) is naturally low in sodium at 76mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Fish Pompano Florida Dry Heat (Cooked) fits well in high-protein, low-carb eating patterns with 23.7g protein and only 0.0g carbs per 100g. See the High-Protein, Low-Carb Guide.

  • Fish Pompano Florida Dry Heat (Cooked) provides 47mcg of selenium per 100g, a mineral important for thyroid function. See the Thyroid Health Diet Guide.

Rankings Among 8,262 USDA Foods

  • Potassium: top 5% (#413 of 8,262)
  • Protein: top 16% (#1,322 of 8,262)
  • Magnesium: top 23% (#1,900 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Zinc
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Nutrition Facts

Serving Size 100g

Calories211
% Daily Value*
Total Fat 12.1G16%
Cholesterol 64.0MG21%
Sodium 76.0MG3%
Total Carbohydrate 0G0%
Dietary Fiber 0G0%
Total Sugars 0
Protein 23.7G47%
Vitamin D 0mcg0%
Calcium 43.0MG3%
Iron 0.67MG4%
Potassium 636MG14%

* The % Daily Value 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.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 173683.

View on USDA FoodData Central →