Pompano Fillet, With Skin
Pompano fillet with skin is a delicious source of high-quality protein, perfect for a balanced diet rich in essential nutrients. It contains moderate total fats, including a notable amount of saturated fats, and maintains a moderate calorie content suitable for various meals. Rich in potassium and phosphorus, it supports mineral balance in the body. Additionally, it provides key vitamins such as B12 and vitamin D, important for overall well-being.
Macronutrient distribution
A Serving (113.4 g) of Pompano Fillet, With Skin 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-92.9 g
- Oleic Acid2.3 g
- Stearic Acid0.93 g
- Linoleic Acid0.14 g
- Myristic Acid0.46 g
- Palmitic Acid2.5 g
- Eicosenoic Acid0.65 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
- Cysteine0.11 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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