Pan-fried Pompano
Pan-fried pompano offers a tasty source of high-quality protein, supporting muscle health and repair. It includes a notable amount of total fats, with some saturated fats, providing sustained energy. Rich in potassium and phosphorus, it helps maintain electrolyte balance and bone strength. The fish also supplies vitamin B12 and vitamin D, essential for nervous system function and overall vitality.
Macro Impact
A Serving (113 g) of Pan-fried Pompano contains 321 calories, 21.1 g of protein, 11.1 g of carbohydrates, and 20.8 g of fat.
Calorie Burn
How long would it take to burn off 321 calories?
- Walking3.5 mph, moderate pace57 min
- YogaModerate effort, gentle pace82 min
- SwimmingFreestyle, moderate effort42 min
- Biking12–14 mph, moderate effort31 min
- StairsStair climbing, moderate pace41 min
- Running5 mph (12 min/mile)29 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
- Carbohydrates11.1 / 313 g(4%)
- Dietary Fiber1.1 / 38 g(3%)
- Soluble Fiber0.34 g
- Insoluble Fiber0.79 g
- Total Sugars1.7 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates8.2 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat20.8 / 83 g(25%)
- Saturated Fat5.2 / 25 g(21%)
- Trans Fat0 g
- Monounsaturated Fat7.9 g
- Polyunsaturated Fat7.7 g
- Cholesterol88.1 / 300 mg(29%)
- Omega-31.1 g
- Omega-61.4 g
- Omega-97.9 g
- Oleic Acid7.3 g
- Capric Acid0 g
- Erucic Acid0.23 g
- Lauric Acid0 g
- Stearic Acid2.1 g
- Caprylic Acid0 g
- Linoleic Acid1.2 g
- Myristic Acid0.57 g
- Palmitic Acid2.5 g
- Linolenic Acid0 g
- Eicosenoic Acid0.34 g
- Arachidonic Acid0.11 g
- Alpha-Linolenic Acid (ALA)0 g
- Docosahexaenoic Acid (DHA)0.68 g
- Gamma-Linolenic Acid (GLA)0 g
- Docosapentaenoic Acid (DPA)0.11 g
- Eicosapentaenoic Acid (EPA)0.34 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0 g
Protein
- Protein21.1 / 56 g(38%)
Amino Acids
- Lysine1.7 g
- Serine1 g
- Valine1 g
- Alanine1 g
- Cystine0.2 g
- Cysteine0.2 g
- Proline0.81 g
- Taurine56 mg
- Arginine1.1 g
- Histidine0.61 g
- Threonine0.92 g
- Isoleucine1 g
- Methionine0.61 g
- Tryptophan0.2 g
- Glutamic Acid3.6 g
- Aspartic Acid2.5 g
- Phenylalanine0.92 g
- Glycine1.3 g
- Leucine1.6 g
- Tyrosine0.71 g
Vitamins
- Vitamin A22.6 / 900 ug(3%)
- Vitamin C0 / 90 mg(0%)
- Vitamin D3.4 / 15 ug(23%)
- Vitamin E1.1 / 15 mg(8%)
- Vitamin K0.57 / 120 ug(0%)
- Vitamin B60.23 / 1.3 mg(17%)
- Vitamin B123.4 / 2.4 ug(141%)
- Thiamin (B1)0.06 / 1.2 mg(5%)
- Riboflavin (B2)0.11 / 1.3 mg(9%)
- Niacin (B3)4.5 / 16 mg(28%)
- Folate11.3 / 400 ug(3%)
- Pantothenic Acid (B5)0.68 / 5 mg(14%)
- Biotin4.5 / 30 ug(15%)
- Choline67.8 / 550 mg(12%)
Minerals
- Calcium22.6 / 1,000 mg(2%)
- Iron0.57 / 8 mg(7%)
- Magnesium28.2 / 420 mg(7%)
- Phosphorus226 / 700 mg(32%)
- Potassium339 / 3,400 mg(10%)
- Sodium437.3 / 2,300 mg(19%)
- Zinc0.57 / 11 mg(5%)
- Copper0.11 / 0.9 mg(13%)
- Manganese0 / 2.3 mg(0%)
- Selenium33.9 / 55 ug(62%)
- Iodine45.2 / 150 ug(30%)
- Chromium1.1 / 35 ug(3%)
- Molybdenum5.6 / 45 ug(13%)
- Chloride56.5 / 2,300 mg(2%)
Other
- Water56.5 / 3,700 g(2%)
- Caffeine0 mg
- Alcohol0 g
Sources
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