1 serving (100 grams) contains 164 calories, 19.0 grams of protein, 9.5 grams of fat, and 0.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
390.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.6 g | 28% | |
| Saturated Fat | 6.0 g | 30% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 131.0 mg | 43% | |
| Sodium | 92.9 mg | 4% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 45.2 g | 90% | |
| Vitamin D | 1071.4 mcg | 5357% | |
| Calcium | 23.8 mg | 1% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 904.8 mg | 19% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Pampano
Pampano, also known as pompano fish, is a saltwater fish commonly found in tropical and subtropical waters, particularly around the Atlantic, Gulf of Mexico, and Indo-Pacific regions. It is a staple in many cuisines, including Filipino, Caribbean, and Southeast Asian, due to its mild, buttery flavor and versatile cooking options, such as grilling, steaming, or frying. Nutritionally, pampano is a rich source of high-quality protein (19g per 100g serving) and healthy fats (9.5g per 100g), including omega-3 fatty acids. It is also notable for its high vitamin D content (450 IU per 100g), with minimal carbohydrates, making it a favorable choice for low-carb or keto diets. Furthermore, it contains trace amounts of calcium and iron, contributing to its nutrient density despite its low caloric content of 164 calories per 100g serving.
Health Benefits
- High in protein (19g per 100g), which supports muscle repair and development.
- Contains 450 IU of vitamin D per 100g, promoting bone health and immune function.
- Rich in omega-3 fatty acids, which benefit heart health and cognitive function.
- Low in carbohydrates (0g), making it suitable for blood sugar management and ketogenic diets.
- Provides minor amounts of calcium (10mg/100g), contributing to bone strength.
Dietary Considerations
Selection and Storage
Store fresh pampano in the refrigerator at 32°F (0°C) and consume within 1-2 days. For longer storage, freeze thoroughly cleaned fish in an airtight container for up to 3 months.
Common Questions About Pampano Nutrition
Is Pampano high in protein?
Yes, Pampano is a good source of protein, with 19 grams per 100 grams of cooked fish. This makes it an excellent choice for meeting daily protein requirements, especially for those who prioritize lean protein sources.
Can I eat Pampano on a keto diet?
Absolutely, Pampano is keto-friendly as it contains 0 grams of carbohydrates and 9.5 grams of healthy fats per 100 grams. Its high-fat and zero-carb content aligns well with keto diet requirements.
What are the health benefits or concerns of eating Pampano?
Pampano is rich in omega-3 fatty acids, which are beneficial for heart and brain health. It is also low in sodium (39 mg per 100 grams), making it suitable for those on low-sodium diets. However, like most fish, it can contain trace levels of mercury, so moderate consumption is advised, particularly for pregnant women and children.
How much Pampano should I eat per serving?
A typical serving size of Pampano is about 3 to 4 ounces (85 to 113 grams), which provides approximately 140-185 calories. Adjust portion sizes based on your dietary needs and physical activity level.
How does Pampano compare to other fish, like salmon or mackerel?
Compared to salmon, Pampano offers slightly less protein (19g vs. about 22g) and fat but is still rich in healthy omega-3 fats. Unlike mackerel, which has a stronger flavor and higher fat content, Pampano is milder in taste, making it a versatile option for various recipes.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
