Fish, pompano, baked or broiled: Nutrition Facts
Generic food Cooked Fish and Seafood
Fish, pompano, baked or broiled contains 244 kcal per 100 g. A typical serving of 1 oz yields (20 g) provides about 49 kcal.
Roughly 61% of its calories come from fat, with 39% from protein and 0% from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in fish on FoodFactly, where the median is 188 kcal per 100 g across 109 foods.
100 g provides 82% of the Daily Value for selenium, 69% of the Daily Value for Vitamin D and 60% 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 | 244 kcal | |
| Total fat C | 16.3 g | 21% |
| Saturated fat C | 5.5 g | 28% |
| Cholesterol C | 66 mg | 22% |
| Sodium C | 296 mg | 13% |
| Total carbohydrates C | 0.01 g | 0% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 0.01 g | |
| Protein C | 23 g | 46% |
| Vitamin A C | 62 µg | 7% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 13.7 µg | 69% |
| Vitamin E C | 0.9 mg | 6% |
| Vitamin K C | 3.9 µg | 3% |
| Thiamin (B1) C | 0.59 mg | 49% |
| Riboflavin (B2) C | 0.14 mg | 11% |
| Niacin (B3) C | 3.7 mg | 23% |
| Vitamin B6 C | 0.25 mg | 15% |
| Folate (B9) C | 17 µg | 4% |
| Vitamin B12 C | 1.5 µg | 60% |
| Choline C | 64.4 mg | 12% |
| Calcium C | 28 mg | 2% |
| Iron C | 0.75 mg | 4% |
| Magnesium C | 34 mg | 8% |
| Phosphorus C | 243 mg | 19% |
| Potassium C | 474 mg | 10% |
| Zinc C | 0.9 mg | 8% |
| Copper C | 0.047 mg | 5% |
| Selenium C | 45.3 µg | 82% |
% 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 39%
- Fat 61%
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 gabove the median for fish (median 20.6 g)
- Fat16.3 gin the top quarter of fish (median 8.8 g)
- Saturated fat5.5 gin the top quarter of fish (median 1.9 g)
- Sodium296 mgbelow the median for fish (median 322 mg)
- Protein per 100 kcal9.4 gprotein density, useful for comparing foods with different calorie levels
- Water59 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 4.8 g |
|---|---|
| Polyunsaturated fat C | 2.7 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.22 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.49 g |
| Linoleic acid (omega-6, 18:2) C | 1.3 g |
| SFA 4:0 C | 0.032 g |
| SFA 6:0 C | 0.022 g |
| SFA 8:0 C | 0.013 g |
| SFA 10:0 C | 0.03 g |
| SFA 12:0 C | 0.036 g |
| SFA 14:0 C | 0.62 g |
| SFA 16:0 C | 3.4 g |
| SFA 18:0 C | 1.3 g |
| MUFA 18:1 C | 4.1 g |
| PUFA 18:3 C | 0.15 g |
| PUFA 20:4 C | 0.31 g |
| MUFA 16:1 C | 0.72 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.021 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.25 g |
Carotenoids (6)
| Beta-carotene C | 9 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 62 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 59 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 17 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Fish
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Fish, salmon, king, chinook, smoked and canned (Alaska Native) Cooked | 150 | 23.2 g | 0 g | 5.9 g |
| Fish, salmon, king, chinook, smoked, brined (Alaska Native) Cooked | 430 | 39.9 g | 0 g | 30 g |
| Fish, salmon, king, chinook, liver (Alaska Native) | 156 | 16.6 g | 4.3 g | 8 g |
| Fish, whitefish, broad, liver (Alaska Native) | 104 | 11 g | 5.1 g | 4.4 g |
| Fish, halibut, raw, with skin (Alaska Native) Raw | 116 | 20.5 g | 1.8 g | 2.9 g |
| Fish, salmon, coho (silver), raw (Alaska Native) Raw | 140 | 22.6 g | 0 g | 5.6 g |
| Fish, salmon, red, canned, bones removed (Alaska Native) Canned | 161 | 27.3 g | 0 g | 5.8 g |
| Fish, whitefish, eggs (Alaska Native) | 104 | 14.7 g | 4.9 g | 2.9 g |
| Fish, salmon, red, (sockeye), canned, smoked (Alaska Native) Cooked | 206 | 35.2 g | 0 g | 7.3 g |
| Fish, salmon, red, (sockeye), kippered (Alaska Native) | 141 | 24.5 g | 0 g | 4.8 g |
| Fish, salmon, king, with skin, kippered, (Alaska Native) | 209 | 23.2 g | 0 g | 13 g |
| Fish, sheefish, raw (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 |
|---|---|---|---|---|
| Crustaceans, shrimp, mixed species, cooked, breaded and fried Cooked | 242 | 21.4 g | 11.5 g | 12.3 g |
| Mollusks, scallop, mixed species, cooked, breaded and fried Cooked | 216 | 18.1 g | 10.1 g | 10.9 g |
| Caviar | 264 | 24.6 g | 4 g | 17.9 g |
| Crayfish, fried Cooked | 223 | 14.1 g | 11.7 g | 12.9 g |
| Mollusks, squid, mixed species, cooked, fried Cooked | 175 | 17.9 g | 7.8 g | 7.5 g |
| Mollusks, clam, mixed species, cooked, breaded and fried Cooked | 202 | 14.2 g | 10.3 g | 11.2 g |
| Calamari, cooked Cooked | 155 | 19.4 g | 3.8 g | 6.3 g |
| Mollusks, abalone, mixed species, cooked, fried Cooked | 189 | 19.6 g | 11.1 g | 6.8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked fish?
100 g of cooked fish has 244 kcal. 1 oz yields (20 g): about 49 kcal. 1 cubic inch (17 g): about 41 kcal. 1 small/regular fillet (90 g): about 220 kcal.
Is cooked fish high in protein?
Cooked fish contains 23 g of protein per 100 g (46% of the 50 g Daily Value), or 4.6 g in 1 oz yields (20 g). About 39% of its calories come from protein. Compared with other fish, that is above the median (median 20.6 g).
How many carbs are in cooked fish?
Cooked fish has 0.01 g of total carbohydrates per 100 g, including 0 g of fiber and 0.01 g of sugars.
How much fat is in cooked fish?
Cooked fish contains 16.3 g of fat per 100 g, of which 5.5 g is saturated (28% of the Daily Value).
What vitamins and minerals does cooked fish contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (82% DV), Vitamin D (69% DV), Vitamin B12 (60% DV), Thiamin (B1) (49% DV) and Niacin (B3) (23% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked fish?
100 g contains 296 mg of sodium, 13% of the 2,300 mg Daily Value.
Does fish have the same nutrition cooked and raw?
No. Per 100 g, fish, pompano, baked or broiled has 244 kcal, while fish, halibut, raw, with skin (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 October 31, 2024. FoodFactly last checked it on November 6, 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 2706278. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.