Pompano Fillet, Raw
Pompano fillet offers a nutrient-dense option with high protein content and moderate calories. It is rich in essential vitamins such as vitamin D and B12, supporting overall well-being. The fillet provides important minerals like phosphorus and potassium, vital for muscle and cellular health. Its balanced fat profile includes omega-3 fatty acids, valuable for maintaining heart function.
Macronutrient distribution
A Serving (113.4 g) of Pompano Fillet, Raw contains 186 calories, 21 g of protein, 0 g of carbohydrates, and 10.7 g of fat.
- Protein
- 21 g46%
- Fat
- 10.7 g54%
of calories
Calorie Burn
How long would it take to burn off 186 calories?
- Walking3.5 mph, moderate pace33 min
- YogaModerate effort, gentle pace47 min
- SwimmingFreestyle, moderate effort24 min
- Biking12–14 mph, moderate effort18 min
- StairsStair climbing, moderate pace24 min
- Running5 mph (12 min/mile)17 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)
Fats
- Total Fat10.7 / 83 g(13%)
- Saturated Fat4 / 25 g(16%)
- Monounsaturated Fat2.9 g
- Polyunsaturated Fat1.3 g
- Cholesterol56.7 / 300 mg(19%)
- Omega-30.86 g
- Omega-60.41 g
- Omega-92.3 g
- Oleic Acid2.3 g
- Stearic Acid0.93 g
- Linoleic Acid0.14 g
- Myristic Acid0.46 g
- Palmitic Acid2.5 g
- Arachidonic Acid0.28 g
- Docosahexaenoic Acid (DHA)0.45 g
- Docosapentaenoic Acid (DPA)0.23 g
- Eicosapentaenoic Acid (EPA)0.2 g
Protein
- Protein21 / 56 g(37%)
Amino Acids
- Lysine1.9 g
- Serine0.86 g
- Valine1.1 g
- Alanine1.3 g
- Cystine0.22 g
- Proline0.74 g
- Arginine1.3 g
- Histidine0.62 g
- Threonine0.92 g
- Isoleucine0.97 g
- Methionine0.62 g
- Tryptophan0.23 g
- Glutamic Acid3.1 g
- Aspartic Acid2.1 g
- Phenylalanine0.82 g
- Glycine1 g
- Leucine1.7 g
- Tyrosine0.71 g
Vitamins
- Vitamin A45.4 / 900 ug(5%)
- Vitamin D12.5 / 15 ug(83%)
- Vitamin E0.2 / 15 mg(1%)
- Vitamin K0.11 / 120 ug(0%)
- Vitamin B60.23 / 1.3 mg(17%)
- Vitamin B121.5 / 2.4 ug(61%)
- Thiamin (B1)0.64 / 1.2 mg(53%)
- Riboflavin (B2)0.14 / 1.3 mg(10%)
- Niacin (B3)3.4 / 16 mg(21%)
- Folate17 / 400 ug(4%)
- Pantothenic Acid (B5)0.85 / 5 mg(17%)
- Choline58.4 / 550 mg(11%)
Minerals
- Calcium24.9 / 1,000 mg(2%)
- Iron0.68 / 8 mg(9%)
- Magnesium30.6 / 420 mg(7%)
- Phosphorus221.1 / 700 mg(32%)
- Potassium432.1 / 3,400 mg(13%)
- Sodium73.7 / 2,300 mg(3%)
- Zinc0.82 / 11 mg(7%)
- Copper0.04 / 0.9 mg(5%)
- Manganese0.01 / 2.3 mg(1%)
- Selenium41.4 / 55 ug(75%)
Other
- Water80.6 / 3,700 g(2%)
Sources
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