Baked/broiled Pompano With Breading
Baked pompano with breading offers a rich source of high-quality protein along with a moderate amount of total fat, including some saturated fat. It stands out for its notable vitamin D content, supporting bone health, and provides essential B vitamins like B12 and B6. Potassium and phosphorus help maintain muscle function and bone strength, making this dish both nutritious and satisfying. The breading adds a modest carbohydrate content, balancing flavors and nutritional value.
Macro Impact
A Serving (113 g) of Baked/broiled Pompano With Breading contains 305 calories, 22.1 g of protein, 14.1 g of carbohydrates, and 17.1 g of fat.
Calorie Burn
How long would it take to burn off 305 calories?
- Walking3.5 mph, moderate pace54 min
- YogaModerate effort, gentle pace77 min
- SwimmingFreestyle, moderate effort40 min
- Biking12–14 mph, moderate effort29 min
- StairsStair climbing, moderate pace39 min
- Running5 mph (12 min/mile)28 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (113 g)
Carbohydrates
- Carbohydrates14.1 / 313 g(5%)
- Dietary Fiber0.68 / 38 g(2%)
- Soluble Fiber0.34 g
- Insoluble Fiber0.34 g
- Total Sugars1.3 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates12.2 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat17.1 / 83 g(21%)
- Saturated Fat4 / 25 g(16%)
- Trans Fat0.17 g
- Monounsaturated Fat5.6 g
- Polyunsaturated Fat7.4 g
- Cholesterol54.2 / 300 mg(18%)
- Omega-31.1 g
- Omega-66.2 g
- Omega-95.6 g
- Oleic Acid5.4 g
- Capric Acid0 g
- Erucic Acid0.06 g
- Lauric Acid0 g
- Stearic Acid1.4 g
- Caprylic Acid0 g
- Linoleic Acid5.6 g
- Myristic Acid0.68 g
- Palmitic Acid1.9 g
- Linolenic Acid0 g
- Eicosenoic Acid0.17 g
- Arachidonic Acid0.06 g
- Alpha-Linolenic Acid (ALA)0.23 g
- Docosahexaenoic Acid (DHA)0.45 g
- Gamma-Linolenic Acid (GLA)0.34 g
- Docosapentaenoic Acid (DPA)0.11 g
- Eicosapentaenoic Acid (EPA)0.34 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.17 g
Protein
- Protein22.1 / 56 g(39%)
Amino Acids
- Lysine1.9 g
- Serine1 g
- Valine1.1 g
- Alanine1.2 g
- Cystine0.23 g
- Cysteine0.34 g
- Proline0.9 g
- Taurine34 mg
- Arginine1.1 g
- Histidine0.57 g
- Threonine0.9 g
- Isoleucine1 g
- Methionine0.45 g
- Tryptophan0.34 g
- Glutamic Acid3.4 g
- Aspartic Acid2.7 g
- Phenylalanine0.9 g
- Glycine1 g
- Leucine1.8 g
- Tyrosine0.79 g
Vitamins
- Vitamin A22.6 / 900 ug(3%)
- Vitamin C0.57 / 90 mg(1%)
- Vitamin D11.8 / 15 ug(78%)
- Vitamin E2.3 / 15 mg(15%)
- Vitamin K0.57 / 120 ug(0%)
- Vitamin B60.45 / 1.3 mg(35%)
- Vitamin B121.2 / 2.4 ug(51%)
- Thiamin (B1)0.69 / 1.2 mg(57%)
- Riboflavin (B2)0.17 / 1.3 mg(13%)
- Niacin (B3)4.5 / 16 mg(28%)
- Folate11.3 / 400 ug(3%)
- Pantothenic Acid (B5)0.79 / 5 mg(16%)
- Biotin5.6 / 30 ug(19%)
- Choline79.1 / 550 mg(14%)
Minerals
- Calcium22.6 / 1,000 mg(2%)
- Iron0.45 / 8 mg(6%)
- Magnesium33.9 / 420 mg(8%)
- Phosphorus203.4 / 700 mg(29%)
- Potassium395.5 / 3,400 mg(12%)
- Sodium406.8 / 2,300 mg(18%)
- Zinc1.1 / 11 mg(10%)
- Copper0.11 / 0.9 mg(13%)
- Manganese0.23 / 2.3 mg(10%)
- Selenium44.3 / 55 ug(81%)
- Iodine45.2 / 150 ug(30%)
- Chromium2.3 / 35 ug(6%)
- Molybdenum5.6 / 45 ug(13%)
- Chloride626 / 2,300 mg(27%)
Other
- Water76.8 / 3,700 g(2%)
- Caffeine0 mg
- Alcohol0 g
Sources
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