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Baked Pompano

Baked Pompano

EverydayCooked

Baked pompano is a preparation of a lean, saltwater fish prized for its mild, buttery flavor and firm yet flaky texture when cooked. This omega-3-rich fish stands out for its low mercury levels compared to larger predatory species, making it a safer choice for frequent consumption. The baking method enhances its natural sweetness while creating crisp skin, a technique particularly favored in Southern U.S. and Caribbean coastal cuisines.

Macro Impact

A 4 oz serving contains 239 calories, 27g protein, 0g carbs, and 14g fat.

Calorie Burn

How long would it take to burn off 239 calories?
Walking3.5 mph, moderate pace
56 min
YogaModerate effort, gentle pace
41 min
SwimmingModerate effort, freestyle
31 min
Biking12-14 mph, moderate effort
25 min
StairsStair climbing, moderate pace
28 min
Running5 mph (12 min/mile)
20 min

Nutrition Facts

Serving size4 oz (113.4 g)
Amount per serving
Calories239
% Daily Value*
Total Fat14g
18%
Saturated Fat5g
26%
Trans Fat0g
Polyunsaturated Fat2g
Monounsaturated Fat4g
Cholesterol73mg
24%
Sodium86mg
4%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein27g
Vitamin D640mcg
3198%
Calcium49mg
4%
Iron0.8mg
4%
Potassium721mg
15%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
14 / 78 g
18%
Monounsaturated
4 / 31 g
12%
Polyunsaturated
2 / 23 g
7%
Saturated
5 / 23 g
22%
Trans
0 g
Cholesterol
73 / 300 g
24%
Omega 3
1 / 5 g
24%
Omega 6
1 / 19 g
3%
Omega 9
3 g
Protein
Protein
27 / 80 g
34%
Amino Acids
Histidine
1 / 3 g
26%
Isoleucine
1 / 2 g
78%
Leucine
2 / 3 g
71%
Lysine
2 / 2 g
104%
Methionine
1 / 1 g
67%
Phenylalanine
1 / 2 g
53%
Threonine
1 / 1 g
99%
Tryptophan
0 / 0 g
95%
Valine
1 / 2 g
67%
Arginine
2 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
2 g
Aspartic Acid
3 g
Glutamic Acid
4 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
1 / 1 mg
67%
Riboflavin, B2
0 / 1 mg
14%
Niacin, B3
4 / 15 mg
29%
Pantothenic Acid, B5
1 / 5 mg
20%
Pyridoxine, B6
0 / 1 mg
20%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
1 / 2 mcg
57%
Folate
19 / 400 mcg
5%
Vitamin A
41 / 800 mcg
5%
Vitamin C
0 / 83 mg
0%
Vitamin D
640 / 15 mcg
4264%
Vitamin E
0 / 15 mg
2%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
49 / 1k mg
5%
Copper
0 / 1 mg
10%
Iron
1 / 13 mg
6%
Magnesium
35 / 370 mg
10%
Manganese
0 / 2 mg
1%
Phosphorous
387 / 700 mg
55%
Potassium
721 / 3k mg
24%
Selenium
53 / 55 mcg
96%
Sodium
86 / 2.3k mg
4%
Zinc
1 / 10 mg
8%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
71 g
Caffeine
0 mg
Choline
79 mg
Taurine
57 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Fish, pompano, florida, cooked, dry heat. USDA Standard Reference, Legacy. Food ID 173683.
  2. 2.Fish, pompano, florida, baked or broiled. Canadian Nutrient File. Food ID 3042.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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