Fisk, pompano, grillet: Nutrition Facts
Generic food Cooked Fisk og skaldyr
Fisk, pompano, grillet contains 228 kcal per 100 g. A typical serving of 1 oz udbytte (20 g) provides about 46 kcal.
Roughly 58 % of its calories come from fat, with 42 % from protein and 0 % from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in fisk on FoodFactly, where the median is 188 kcal per 100 g across 109 foods.
100 g provides 84 % of the Daily Value for selen, 70 % of the Daily Value for Vitamin D and 62 % of the Daily Value for Vitamin B12.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 228 kcal | |
| Total fat C | 14,3 g | 18 % |
| Saturated fat C | 5 g | 25 % |
| Cholesterol C | 65 mg | 22 % |
| Sodium C | 290 mg | 13 % |
| Total carbohydrates C | 0 g | 0 % |
| Dietary fiber C | 0 g | 0 % |
| Total sugars C | 0 g | |
| Protein C | 23,4 g | 47 % |
| Vitamin A C | 53 µg | 6 % |
| Vitamin C C | 0 mg | 0 % |
| Vitamin D C | 14 µg | 70 % |
| Vitamin E C | 0,57 mg | 4 % |
| Vitamin K C | 2 µg | 2 % |
| Thiamin (B1) C | 0,6 mg | 50 % |
| Riboflavin (B2) C | 0,15 mg | 11 % |
| Niacin (B3) C | 3,8 mg | 24 % |
| Vitamin B6 C | 0,24 mg | 14 % |
| Folat (B9) C | 17 µg | 4 % |
| Vitamin B12 C | 1,5 µg | 62 % |
| Cholin C | 65,5 mg | 12 % |
| Calcium C | 28 mg | 2 % |
| Jern C | 0,76 mg | 4 % |
| Magnesium C | 34 mg | 8 % |
| Phosphor C | 247 mg | 20 % |
| Kalium C | 483 mg | 10 % |
| Zink C | 0,91 mg | 8 % |
| Kobber C | 0,048 mg | 5 % |
| Selen C | 46,3 µg | 84 % |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 42 %
- Fat 58 %
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein23,4 gin the top quarter of fisk (median 20,6 g)
- Sugars0 gin the lowest quarter of fisk (median 0,01 g)
- Fat14,3 gin the top quarter of fisk (median 8,8 g)
- Saturated fat5 gin the top quarter of fisk (median 1,9 g)
- Sodium290 mgin the lowest quarter of fisk (median 322 mg)
- Protein per 100 kcal10,3 gprotein density, useful for comparing foods with different calorie levels
- Water60,6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Engangsmættet fedt C | 4,1 g |
|---|---|
| Polyumættet fedt C | 2,1 g |
Individual fatty acids (19)
| EPA (omega-3, 20: 5 n-3) C | 0,22 g |
|---|---|
| DHA (omega-3, 22: 6 n-3) C | 0,5 g |
| Linolsyre (omega- 6, 18: 2) C | 0,73 g |
| SFA 4: 0 C | 0,016 g |
| SFA 6: 0 C | 0,011 g |
| SFA 8: 0 C | 0,007 g |
| SFA 10: 0 C | 0,015 g |
| SFA 12: 0 C | 0,018 g |
| SFA 14: 0 C | 0,58 g |
| SFA 16: 0 C | 3,1 g |
| SFA 18: 0 C | 1,2 g |
| MUFA 18: 1 C | 3,3 g |
| PUFA 18: 3 C | 0,072 g |
| PUFA 20: 4 C | 0,31 g |
| MUFA 16: 1 C | 0,73 g |
| PUFA 18: 4 C | 0 g |
| MUFA 20: 1 C | 0,011 g |
| MUFA 22: 1 C | 0 g |
| PUFA 22: 5 n-3 (DPA) C | 0,26 g |
Carotenoids (6)
| Betacaroten C | 4 µg |
|---|---|
| Lycopen C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 53 µg |
| Caroten, alfa C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Vand C | 60,6 g |
|---|---|
| Alkohol C | 0 g |
| Koffein C | 0 mg |
| Theobromin C | 0 mg |
| Folinsyre C | 0 µg |
| Folat, mad C | 17 µg |
| Vitamin E, tilsat C | 0 mg |
| B12-vitamin, tilsat C | 0 µg |
Other forms of Fisk
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Fisk, laks, konge, chinook, røget og konserveret (Alaska Native) Cooked | 150 | 23,2 g | 0 g | 5,9 g |
| Fisk, laks, konge, chinook, røget, børstet (Alaska Native) Cooked | 430 | 39,9 g | 0 g | 30 g |
| Fisk, laks, konge, chinook, lever (Alaska Native) | 156 | 16,6 g | 4,3 g | 8 g |
| Fisk, hvidfisk, bred, lever (Alaska Native) | 104 | 11 g | 5,1 g | 4,4 g |
| Fisk, helleflynder, rå, med skind (Alaska Native) Raw | 116 | 20,5 g | 1,8 g | 2,9 g |
| Fisk, laks, koho (sølv), rå (Alaska Native) Raw | 140 | 22,6 g | 0 g | 5,6 g |
| Fisk, laks, rød, dåse, knogler fjernet (Alaska Native) Canned | 161 | 27,3 g | 0 g | 5,8 g |
| Fisk, hvidfisk, æg (Alaska Native) | 104 | 14,7 g | 4,9 g | 2,9 g |
| Fisk, laks, rød, (Sockeye), dåse, røg (Alaska Native) Cooked | 206 | 35,2 g | 0 g | 7,3 g |
| Fisk, laks, rød, (Sockeye), kiperet (Alaska Native) | 141 | 24,5 g | 0 g | 4,8 g |
| Fisk, laks, konge, med hud, kipered, (Alaska Native) | 209 | 23,2 g | 0 g | 13 g |
| Fisk, geofisweather condition, rå (Alaska Native) Raw | 115 | 22,3 g | 0 g | 2,8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Krebsdyr, rejer, blandede arter, kogt, med gevind og friturestegt Cooked | 242 | 21,4 g | 11,5 g | 12,3 g |
| Bløddyr, scallop, blandede arter, kogt, med gevind og friturestegt Cooked | 216 | 18,1 g | 10,1 g | 10,9 g |
| Calamari, kogt Cooked | 155 | 19,4 g | 3,8 g | 6,3 g |
| Bløddyr, blæksprutte, blandede arter, kogt, friturestegt Cooked | 175 | 17,9 g | 7,8 g | 7,5 g |
| Bløddyr, abalon, blandede arter, kogt, friturestegt Cooked | 189 | 19,6 g | 11,1 g | 6,8 g |
| Bløddyr, mussel, blå, kogt, fugtig varme Cooked | 172 | 23,8 g | 7,4 g | 4,5 g |
| Muslinger, bagt eller stegt Cooked | 148 | 18,2 g | 4,4 g | 5,7 g |
| Kaviar | 264 | 24,6 g | 4 g | 17,9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked fisk?
100 g of cooked fisk has 228 kcal. 1 oz udbytte (20 g): about 46 kcal. 1 kubikcentimeter (17 g): about 39 kcal. 1 lille / regulær fillet (90 g): about 205 kcal.
Is cooked fisk high in protein?
Cooked fisk contains 23,4 g of protein per 100 g (47 % of the 50 g Daily Value), or 4,7 g in 1 oz udbytte (20 g). About 42 % of its calories come from protein. Compared with other fisk, that is among the highest quarter (median 20,6 g).
How many carbs are in cooked fisk?
Cooked fisk has 0 g of total carbohydrates per 100 g, including 0 g of fiber and 0 g of sugars.
How much fat is in cooked fisk?
Cooked fisk contains 14,3 g of fat per 100 g, of which 5 g is saturated (25 % of the Daily Value).
What vitamins and minerals does cooked fisk contain?
Per 100 g, the most notable amounts relative to the Daily Value are selen (84 % DV), Vitamin D (70 % DV), Vitamin B12 (62 % DV), Thiamin (B1) (50 % DV) and Niacin (B3) (24 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked fisk?
100 g contains 290 mg of sodium, 13 % of the 2,300 mg Daily Value.
Does fisk have the same nutrition cooked and raw?
No. Per 100 g, fisk, pompano, grillet has 228 kcal, while fisk, helleflynder, rå, med skind (Alaska Native) has 116 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated 31. oktober 2024. FoodFactly last checked it on 6. november 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2706279. License: CC0 1.0 (U.S. public domain). Source record dated 31. oktober 2024. Imported 6. november 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.