Fish, pompano, baked or broiled: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Baked or broiled pompano highlights its naturally rich, buttery flavor and firm, flaky texture, creating an elegant and simple dish. --- RECIPE --- Servings: 2 Prep Time: 5 minutes Ingredients: - 2 pompano fillets (about 6-8 oz each) - 1 tbsp olive oil - 1/2 lemon, sliced - 2 tbsp fresh parsley, chopped - Salt and black pepper to taste Instructions: 1. Preheat oven to 400°F (200°C) for baking, or preheat broiler. 2. Pat pompano fillets dry. Brush with olive oil and season with salt and pepper. 3. Place fillets on a baking sheet lined with parchment paper. 4. For baking: Bake for 12-18 minutes, or until fish is opaque and flakes easily. 5. For broiling: Broil for 5-8 minutes, watching carefully, until lightly browned and cooked through. 6. Garnish with fresh parsley and serve with lemon slices.
Per 100g reference serving, Fish, pompano, baked or broiled provides 244 kcal of energy, 23g protein (38% of calories), 0.01g total carbohydrates (0% of calories, including 0g dietary fiber and 0.01g sugars), and 16.3g total fat (62% of calories).
Vitamins Profile in Fish, pompano, baked or broiled (Per 100g)
Track how Fish, pompano, baked or broiled contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin D (D2 + D3) | 13.7 µg | 68.5% DV |
| Vitamin B12 (Cobalamin) | 1.45 µg | 60.4% DV |
| Vitamin A (RAE) | 62 µg | 6.9% DV |
| Vitamin E (Alpha-Tocopherol) | 0.9 mg | 6% DV |
| Vitamin K (Phylloquinone) | 3.9 µg | 3.2% DV |
| Vitamin B1 (Thiamin) | 0.591 mg | 49.2% DV |
| Vitamin B2 (Riboflavin) | 0.142 mg | 10.9% DV |
| Vitamin B3 (Niacin) | 3.73 mg | 23.3% DV |
| Vitamin B6 (Pyridoxine) | 0.253 mg | 14.9% DV |
| Total Folate (Vitamin B9) | 17 µg | 4.2% DV |
| Folate (Dietary Folate Equivalents) | 17 µg | 4.2% DV |
| Natural Food Folate | 17 µg | 4.2% DV |
| Choline | 64.4 mg | 11.7% DV |
| Preformed Retinol | 62 µg | 6.9% DV |
| Beta-Carotene | 9 µg | 0.2% DV |
Minerals & Electrolytes in Fish, pompano, baked or broiled (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.75 mg | 4.2% DV |
| Calcium (Ca) | 28 mg | 2.2% DV |
| Magnesium (Mg) | 34 mg | 8.1% DV |
| Potassium (K) | 474 mg | 10.1% DV |
| Zinc (Zn) | 0.9 mg | 8.2% DV |
| Selenium (Se) | 45.3 µg | 82.4% DV |
| Phosphorus (P) | 243 mg | 19.4% DV |
| Copper (Cu) | 0.047 mg | 5.2% DV |
| Sodium (Na) | 296 mg | 12.9% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.488 g | 97.6% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.218 g | 43.6% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.145 g | 9.1% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.31 g | 9.3% DV |
| Monounsaturated Fat (MUFA) | 4.82 g | 16.1% DV |
| Polyunsaturated Fat (PUFA) | 2.71 g | 13.6% DV |
| Saturated Fat (SFA) | 5.54 g | 27.7% DV |
| Dietary Cholesterol | 66 mg | 22% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Fish, pompano, baked or broiled contains 244 calories (kcal), 23g of protein, 0.01g of carbohydrates (0g fiber, 0.01g total sugars), and 16.3g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Fish, pompano, baked or broiled has an estimated food pH of 6.2 and a Potential Renal Acid Load (PRAL) score of 9.04 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Fish, pompano, baked or broiled: Fish. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Fish, pompano, baked or broiled by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.