Fish, pompano, steamed: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Steamed pompano is an elegant and healthy preparation that gently cooks the fish, preserving its delicate texture and highlighting its natural, buttery sweetness. --- RECIPE --- Servings: 2 Prep Time: 5 minutes Ingredients: - 2 pompano fillets (about 6-8 oz each) - 1/2 lemon, sliced - 2 sprigs fresh ginger, thinly sliced - 1 tbsp soy sauce (optional) - Salt and black pepper to taste Instructions: 1. Fill a pot with about an inch of water and bring to a simmer. Place a steamer basket inside, ensuring it doesn't touch the water. 2. Season pompano fillets with salt and pepper. Place lemon slices and ginger sprigs on top of the fish. 3. Carefully place the seasoned pompano in the steamer basket. 4. Cover the pot and steam for 8-15 minutes, or until the fish is opaque and flakes easily with a fork. 5. Drizzle with soy sauce if desired before serving.
Per 100g reference serving, Fish, pompano, steamed provides 207 kcal of energy, 23.4g protein (46% of calories), 0g total carbohydrates (0% of calories, including 0g dietary fiber and 0g sugars), and 12g total fat (54% of calories).
Vitamins Profile in Fish, pompano, steamed (Per 100g)
Track how Fish, pompano, steamed 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) | 13.9 µg | 69.5% DV |
| Vitamin B12 (Cobalamin) | 1.48 µg | 61.7% DV |
| Vitamin A (RAE) | 43 µg | 4.8% DV |
| Vitamin E (Alpha-Tocopherol) | 0.23 mg | 1.5% DV |
| Vitamin K (Phylloquinone) | 0.1 µg | 0.1% DV |
| Vitamin B1 (Thiamin) | 0.601 mg | 50.1% DV |
| Vitamin B2 (Riboflavin) | 0.144 mg | 11.1% DV |
| Vitamin B3 (Niacin) | 3.79 mg | 23.7% DV |
| Vitamin B6 (Pyridoxine) | 0.227 mg | 13.4% 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 | 65.1 mg | 11.8% DV |
| Preformed Retinol | 43 µg | 4.8% DV |
Minerals & Electrolytes in Fish, pompano, steamed (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) | 481 mg | 10.2% DV |
| Zinc (Zn) | 0.91 mg | 8.3% DV |
| Selenium (Se) | 46.1 µg | 83.8% DV |
| Phosphorus (P) | 246 mg | 19.7% DV |
| Copper (Cu) | 0.048 mg | 5.3% DV |
| Sodium (Na) | 180 mg | 7.8% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.496 g | 99.2% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.221 g | 44.2% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.153 g | 1.1% DV |
| Monounsaturated Fat (MUFA) | 3.27 g | 10.9% DV |
| Polyunsaturated Fat (PUFA) | 1.44 g | 7.2% DV |
| Saturated Fat (SFA) | 4.43 g | 22.2% DV |
| Dietary Cholesterol | 63 mg | 21% 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, steamed contains 207 calories (kcal), 23.4g of protein, 0g of carbohydrates (0g fiber, 0g total sugars), and 12g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Fish, pompano, steamed has an estimated food pH of 6.2 and a Potential Renal Acid Load (PRAL) score of 9.19 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Fish, pompano, steamed: 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, steamed by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.