Fish, pompano, grilled: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Grilled pompano offers a delightful smoky char on its skin while preserving its succulent, buttery flesh, making for a truly exquisite meal. --- RECIPE --- Servings: 2 Prep Time: 10 minutes Ingredients: - 2 whole pompano, gutted and cleaned - 2 tbsp olive oil - 1 lemon, sliced - 2 sprigs fresh thyme or oregano - Salt and black pepper to taste Instructions: 1. Preheat grill to medium-high heat. 2. Pat pompano dry inside and out. Score the skin a few times on each side. 3. Rub fish with olive oil and season generously with salt and pepper, both inside and out. Stuff the cavities with lemon slices and herb sprigs. 4. Grill for 5-7 minutes per side, or until the skin is crispy and charred, and the fish is cooked through and flakes easily.
Per 100g reference serving, Fish, pompano, grilled provides 228 kcal of energy, 23.4g protein (42% of calories), 0g total carbohydrates (0% of calories, including 0g dietary fiber and 0g sugars), and 14.3g total fat (58% of calories).
Vitamins Profile in Fish, pompano, grilled (Per 100g)
Track how Fish, pompano, grilled 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) | 14 µg | 70% DV |
| Vitamin B12 (Cobalamin) | 1.48 µg | 61.7% DV |
| Vitamin A (RAE) | 53 µg | 5.9% DV |
| Vitamin E (Alpha-Tocopherol) | 0.57 mg | 3.8% DV |
| Vitamin K (Phylloquinone) | 2 µg | 1.7% DV |
| Vitamin B1 (Thiamin) | 0.603 mg | 50.3% DV |
| Vitamin B2 (Riboflavin) | 0.145 mg | 11.2% DV |
| Vitamin B3 (Niacin) | 3.8 mg | 23.8% DV |
| Vitamin B6 (Pyridoxine) | 0.243 mg | 14.3% 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 | 65.5 mg | 11.9% DV |
| Preformed Retinol | 53 µg | 5.9% DV |
| Beta-Carotene | 4 µg | 0.1% DV |
Minerals & Electrolytes in Fish, pompano, grilled (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) | 0.76 mg | 4.2% DV |
| Calcium (Ca) | 28 mg | 2.2% DV |
| Magnesium (Mg) | 34 mg | 8.1% DV |
| Potassium (K) | 483 mg | 10.3% DV |
| Zinc (Zn) | 0.91 mg | 8.3% DV |
| Selenium (Se) | 46.3 µg | 84.2% DV |
| Phosphorus (P) | 247 mg | 19.8% DV |
| Copper (Cu) | 0.048 mg | 5.3% DV |
| Sodium (Na) | 290 mg | 12.6% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.498 g | 99.6% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.222 g | 44.4% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.072 g | 4.5% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.732 g | 5.2% DV |
| Monounsaturated Fat (MUFA) | 4.08 g | 13.6% DV |
| Polyunsaturated Fat (PUFA) | 2.09 g | 10.5% DV |
| Saturated Fat (SFA) | 5.04 g | 25.2% DV |
| Dietary Cholesterol | 65 mg | 21.7% 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, grilled contains 228 calories (kcal), 23.4g of protein, 0g of carbohydrates (0g fiber, 0g total sugars), and 14.3g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Fish, pompano, grilled has an estimated food pH of 6.2 and a Potential Renal Acid Load (PRAL) score of 9.23 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Fish, pompano, grilled: 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, grilled by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.