1 serving (135 grams) contains 329 calories, 31.1 grams of protein, 22.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
329.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.0 g | 28% | |
| Saturated Fat | 7.5 g | 37% | |
| Polyunsaturated Fat | 3.7 g | ||
| Cholesterol | 89.1 mg | 29% | |
| Sodium | 399.6 mg | 17% | |
| Total Carbohydrates | 0.0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0.0 g | ||
| protein | 31.1 g | 62% | |
| Vitamin D | 739.8 mcg | 3699% | |
| Calcium | 37.8 mg | 2% | |
| Iron | 1.0 mg | 5% | |
| Potassium | 639.9 mg | 13% | |
* 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 Pompano fish
Pompano fish, a species of the Trachinotus genus, is a saltwater fish primarily found in warm waters, particularly the Atlantic Ocean, the Gulf of Mexico, and coastal regions of the Western Hemisphere. Renowned for its mild, delicate flavor and flaky texture, pompano is widely used in seafood dishes across Caribbean, Floridian, and Southeast Asian cuisines. This fish is a nutrient-dense source of high-quality protein and omega-3 fatty acids, with significant amounts of selenium, vitamin D, and B vitamins. A 3-ounce cooked serving contains approximately 120 calories, 19 grams of protein, 4 grams of fat, and minimal carbohydrates, making it a lean yet satisfying option for a healthy diet.
Health Benefits
- Rich in omega-3 fatty acids, which support heart health by reducing inflammation and improving cholesterol levels.
- High in selenium, an antioxidant that plays a role in immune support and thyroid function.
- Contains vitamin D, essential for bone health, calcium absorption, and immune regulation.
Dietary Considerations
Selection and Storage
Store fresh pompano fish in the coldest part of the refrigerator and use within 1-2 days for optimal quality. For longer storage, freeze the fish in an airtight container for up to 3 months.
Common Questions About Pompano fish Nutrition
Is Pompano Fish high in protein?
Yes, Pompano Fish is an excellent source of protein. A 3-ounce (85g) serving provides about 18-20 grams of high-quality protein, making it a great choice for muscle building and repair.
Can I eat Pompano Fish on a keto diet?
Absolutely! Pompano Fish is low in carbohydrates and rich in healthy fats, making it an ideal choice for a keto diet. A 3-ounce serving has virtually zero carbs and around 6-8 grams of fat.
What are the health benefits or concerns of eating Pompano Fish?
Pompano Fish is rich in omega-3 fatty acids, which support heart and brain health. It’s also a good source of selenium and vitamin D. However, like other seafood, it may contain small amounts of mercury, so it's best to consume it in moderation, especially for pregnant women and young children.
What is the recommended serving size for Pompano Fish?
A recommended serving size of Pompano Fish is about 3-4 ounces (85-113g) per meal for adults. This amount provides sufficient protein and healthy fats without overloading on calories, which is roughly 120-140 calories per serving.
How does Pompano Fish compare to other types of fish, like salmon or tuna?
Pompano Fish has a mild, buttery flavor and firm texture, making it similar to salmon in taste but lower in omega-3 fatty acids. Compared to tuna, it has a richer flavor but generally contains less mercury, making it a safer choice for frequent consumption.
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.
- USDA FoodData - Pompano fish DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
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.
