Baked Pompano
Baked pompano offers a rich source of high-quality protein, essential for maintaining muscle health. It is notable for its significant vitamin D content, supporting overall well-being, alongside minerals like potassium and phosphorus which play key roles in bodily functions. While containing moderate total fat, it includes beneficial omega-3 fatty acids. Its low sodium level makes it a wholesome and balanced choice for seafood lovers.
Macro Impact
A Serving (113.4 g) of Baked Pompano contains 239 calories, 26.9 g of protein, 0 g of carbohydrates, and 13.7 g of fat.
Calorie Burn
How long would it take to burn off 239 calories?
- Walking3.5 mph, moderate pace42 min
- YogaModerate effort, gentle pace61 min
- SwimmingFreestyle, moderate effort31 min
- Biking12–14 mph, moderate effort23 min
- StairsStair climbing, moderate pace30 min
- Running5 mph (12 min/mile)22 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 (113.4 g)
Carbohydrates
- Carbohydrates0 / 313 g(0%)
- Dietary Fiber0 / 38 g(0%)
- Soluble Fiber0 g
- Insoluble Fiber0 g
- Total Sugars0 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat13.7 / 83 g(17%)
- Saturated Fat5.1 / 25 g(20%)
- Trans Fat0 g
- Monounsaturated Fat3.8 g
- Polyunsaturated Fat1.7 g
- Cholesterol72.6 / 300 mg(24%)
- Omega-31.1 g
- Omega-60.53 g
- Omega-92.9 g
- Oleic Acid2.9 g
- Capric Acid0 g
- Erucic Acid0 g
- Lauric Acid0 g
- Stearic Acid1.2 g
- Caprylic Acid0 g
- Linoleic Acid0.18 g
- Myristic Acid0.6 g
- Palmitic Acid3.2 g
- Linolenic Acid0 g
- Eicosenoic Acid0 g
- Arachidonic Acid0.36 g
- Alpha-Linolenic Acid (ALA)0 g
- Docosahexaenoic Acid (DHA)0.57 g
- Gamma-Linolenic Acid (GLA)0 g
- Docosapentaenoic Acid (DPA)0.29 g
- Eicosapentaenoic Acid (EPA)0.25 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0 g
Protein
- Protein26.9 / 56 g(48%)
Amino Acids
- Lysine2.5 g
- Serine1.1 g
- Valine1.4 g
- Alanine1.6 g
- Cystine0.29 g
- Cysteine0 g
- Proline0.95 g
- Taurine57 mg
- Arginine1.6 g
- Histidine0.79 g
- Threonine1.2 g
- Isoleucine1.2 g
- Methionine0.79 g
- Tryptophan0.3 g
- Glutamic Acid4 g
- Aspartic Acid2.8 g
- Phenylalanine1 g
- Glycine1.3 g
- Leucine2.2 g
- Tyrosine0.91 g
Vitamins
- Vitamin A40.8 / 900 ug(5%)
- Vitamin C0 / 90 mg(0%)
- Vitamin D639.6 / 15 ug(4264%)
- Vitamin E0.26 / 15 mg(2%)
- Vitamin K0 / 120 ug(0%)
- Vitamin B60.26 / 1.3 mg(20%)
- Vitamin B121.4 / 2.4 ug(57%)
- Thiamin (B1)0.77 / 1.2 mg(64%)
- Riboflavin (B2)0.17 / 1.3 mg(13%)
- Niacin (B3)4.3 / 16 mg(27%)
- Folate19.3 / 400 ug(5%)
- Pantothenic Acid (B5)0.99 / 5 mg(20%)
- Biotin0 / 30 ug(0%)
- Choline79.4 / 550 mg(14%)
Minerals
- Calcium48.8 / 1,000 mg(5%)
- Iron0.76 / 8 mg(9%)
- Magnesium35.2 / 420 mg(8%)
- Phosphorus386.7 / 700 mg(55%)
- Potassium721.2 / 3,400 mg(21%)
- Sodium86.2 / 2,300 mg(4%)
- Zinc0.78 / 11 mg(7%)
- Copper0.09 / 0.9 mg(10%)
- Manganese0.03 / 2.3 mg(1%)
- Selenium53.1 / 55 ug(96%)
- Iodine0 / 150 ug(0%)
- Chromium0 / 35 ug(0%)
- Molybdenum0 / 45 ug(0%)
- Chloride0 / 2,300 mg(0%)
Other
- Water71.4 / 3,700 g(2%)
- Caffeine0 mg
- Alcohol0 g
Sources
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