Pan Seared Pompano Nutrition Facts: Calories, Macros & Health Benefits
Summary: Pan Seared Pompano contains 175 calories, 20.5g protein, 0.2g carbs, and 10.2g fat per one fillet (170g). It is a source of saturated fat, cholesterol, sodium.
Nutrition Facts — one fillet (170g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 175 kcal | 9% |
| Protein | 20.5g | 41% |
| Carbohydrates | 0.20g | 0% |
| Total Fat | 10.2g | 13% |
| Saturated Fat | 3.8g | 19% |
| Cholesterol | 58.0mg | 19% |
| Sodium | 310.0mg | 13% |
| Potassium | 0.30mg | 0% |
| Calcium | 28.0mg | 2% |
| Iron | 350.0mg | 1944% |
| Magnesium | 0.60mg | 0% |
| Zinc | 220.0mg | 2000% |
| Vitamin C | 0.08mg | 0% |
| Vitamin A | 0.10mcg | 0% |
| Vitamin B6 | 4.5mg | 265% |
| Vitamin B12 | 0.35mcg | 15% |
| Folate | 10.0mcg | 2% |
| Vitamin E | 1.2mg | 8% |
| Vitamin K | 2.5mcg | 2% |
| Phosphorus | 30.0mg | 2% |
Is Pan Seared Pompano Good for You?
Pan Seared Pompano provides 175 calories per one fillet (170g) with 20.5g protein, 0.2g carbohydrates, and 10.2g fat. It is a source of saturated fat (19% dv), cholesterol (19% dv), sodium (13% dv).
Pompano fish fillet pan-seared in oil until golden and crispy, a mild-flavored white fish popular in coastal and Southern US cuisine
Key Health Benefits of Pan Seared Pompano
- Saturated Fat (19% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (19% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (13% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1944% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (2000% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 20.5g protein per serving to support satiety and muscle maintenance.
How to Track Pan Seared Pompano Nutrition with Gram
Use Gram to log pan seared pompano and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in pan seared pompano?
Pan Seared Pompano contains 175 calories per one fillet (170g).
How much protein is in pan seared pompano?
Pan Seared Pompano provides 20.5g of protein per one fillet (170g).
How many carbs are in pan seared pompano?
Pan Seared Pompano has 0.2g of carbohydrates per one fillet (170g).
Is pan seared pompano good for tracking nutrition?
Yes. Pan Seared Pompano can be logged by calories, macros, and micronutrients in the Gram app.
How should I use pan seared pompano in a meal plan?
Use Pan Seared Pompano as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track pan seared pompano and thousands of other foods with the Gram app.