Whole Pompano Fish, Raw
Whole pompano fish offers a tasty source of high-quality protein, ideal for a nutritious meal. Its balanced fat content includes omega-3 fatty acids, which support overall wellness. Rich in essential minerals like potassium, phosphorus, and magnesium, it nourishes the body effectively. The fish also provides important vitamins such as B12, D, and A, complementing its nutritional profile perfectly.
Macronutrient distribution
A Serving (113.4 g) of Whole Pompano Fish, Raw contains 149 calories, 16.8 g of protein, 0 g of carbohydrates, and 8.6 g of fat.
- Protein
- 16.8 g46%
- Fat
- 8.6 g54%
of calories
Calorie Burn
How long would it take to burn off 149 calories?
- Walking3.5 mph, moderate pace26 min
- YogaModerate effort, gentle pace38 min
- SwimmingFreestyle, moderate effort20 min
- Biking12–14 mph, moderate effort14 min
- StairsStair climbing, moderate pace19 min
- Running5 mph (12 min/mile)14 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 Fat8.6 / 83 g(10%)
- Saturated Fat3.2 / 25 g(13%)
- Monounsaturated Fat2.3 g
- Polyunsaturated Fat1 g
- Cholesterol45.4 / 300 mg(15%)
- Omega-30.69 g
- Omega-60.33 g
- Oleic Acid1.8 g
- Stearic Acid0.75 g
- Linoleic Acid0.11 g
- Myristic Acid0.37 g
- Palmitic Acid2 g
- Arachidonic Acid0.23 g
- Docosahexaenoic Acid (DHA)0.35 g
- Docosapentaenoic Acid (DPA)0.18 g
- Eicosapentaenoic Acid (EPA)0.16 g
Protein
- Protein16.8 / 56 g(30%)
Amino Acids
- Lysine1.5 g
- Serine0.68 g
- Valine0.86 g
- Alanine1 g
- Cystine0.18 g
- Proline0.59 g
- Arginine1 g
- Histidine0.5 g
- Threonine0.74 g
- Isoleucine0.77 g
- Methionine0.5 g
- Tryptophan0.19 g
- Glutamic Acid2.5 g
- Aspartic Acid1.7 g
- Phenylalanine0.66 g
- Glycine0.81 g
- Leucine1.4 g
- Tyrosine0.57 g
Vitamins
- Vitamin A36.3 / 900 ug(4%)
- Vitamin D10 / 15 ug(67%)
- Vitamin E0.16 / 15 mg(1%)
- Vitamin K0.09 / 120 ug(0%)
- Vitamin B60.18 / 1.3 mg(14%)
- Vitamin B121.2 / 2.4 ug(49%)
- Thiamin (B1)0.51 / 1.2 mg(43%)
- Riboflavin (B2)0.11 / 1.3 mg(9%)
- Niacin (B3)2.7 / 16 mg(17%)
- Folate13.6 / 400 ug(3%)
- Pantothenic Acid (B5)0.68 / 5 mg(14%)
- Choline46.7 / 550 mg(8%)
Minerals
- Calcium20 / 1,000 mg(2%)
- Iron0.54 / 8 mg(7%)
- Magnesium24.5 / 420 mg(6%)
- Phosphorus176.9 / 700 mg(25%)
- Potassium345.6 / 3,400 mg(10%)
- Sodium59 / 2,300 mg(3%)
- Zinc0.66 / 11 mg(6%)
- Copper0.03 / 0.9 mg(4%)
- Manganese0.01 / 2.3 mg(0%)
- Selenium33.1 / 55 ug(60%)
Other
- Water64.5 / 3,700 g(2%)
Sources
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