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Steamed Pompano

Steamed Pompano

EverydayCooked

Steamed pompano is a preparation of a lean saltwater fish prized for its firm, moist flesh and rich, buttery flavor. This cooking method preserves the fish’s high-quality protein and omega-3 fatty acids while keeping mercury levels lower than in larger predatory fish. Popular in Asian and Caribbean cuisines, the steamed whole fish features edible skin and bones that soften during cooking, often served with light sauces to complement its natural sweetness.

Macro Impact

A 3 oz serving contains 175 calories, 20g protein, 0g carbs, and 10g fat.

Calorie Burn

How long would it take to burn off 175 calories?
Walking3.5 mph, moderate pace
41 min
YogaModerate effort, gentle pace
30 min
SwimmingModerate effort, freestyle
22 min
Biking12-14 mph, moderate effort
18 min
StairsStair climbing, moderate pace
20 min
Running5 mph (12 min/mile)
15 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories175
% Daily Value*
Total Fat10g
13%
Saturated Fat4g
19%
Trans Fat0g
Polyunsaturated Fat2g
Monounsaturated Fat4g
Cholesterol54mg
18%
Sodium65mg
3%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein20g
Vitamin D2mcg
9%
Calcium13mg
1%
Iron0.6mg
3%
Potassium541mg
12%

* 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
10 / 78 g
13%
Monounsaturated
4 / 31 g
12%
Polyunsaturated
2 / 23 g
11%
Saturated
4 / 23 g
16%
Trans
0 g
Cholesterol
54 / 300 g
18%
Omega 3
1 / 5 g
15%
Omega 6
0 / 19 g
0%
Omega 9
4 g
Protein
Protein
20 / 80 g
25%
Amino Acids
Histidine
1 / 3 g
19%
Isoleucine
1 / 2 g
51%
Leucine
2 / 3 g
51%
Lysine
2 / 2 g
72%
Methionine
1 / 1 g
44%
Phenylalanine
1 / 2 g
41%
Threonine
1 / 1 g
69%
Tryptophan
0 / 0 g
70%
Valine
1 / 2 g
43%
Arginine
2 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
3 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
1 / 1 mg
50%
Riboflavin, B2
0 / 1 mg
21%
Niacin, B3
4 / 15 mg
28%
Pantothenic Acid, B5
1 / 5 mg
17%
Pyridoxine, B6
0 / 1 mg
33%
Biotin, B7
4 / 30 mcg
14%
Cobalamin, B12
1 / 2 mcg
43%
Folate
4 / 400 mcg
1%
Vitamin A
17 / 800 mcg
2%
Vitamin C
0 / 83 mg
0%
Vitamin D
2 / 15 mcg
11%
Vitamin E
1 / 15 mg
9%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
13 / 1k mg
1%
Copper
0 / 1 mg
9%
Iron
1 / 13 mg
5%
Magnesium
26 / 370 mg
7%
Manganese
0 / 2 mg
0%
Phosphorous
290 / 700 mg
41%
Potassium
541 / 3k mg
18%
Selenium
40 / 55 mcg
73%
Sodium
65 / 2.3k mg
3%
Zinc
0 / 10 mg
4%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
30 / 150 mcg
20%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
58 g
Caffeine
0 mg
Choline
60 mg
Taurine
43 mg

References

Data on this page was sourced from a publicly available first-party datasource.

  1. 1.Fish, pompano, florida, cooked, dry heat. USDA Standard Reference, Legacy. Food ID 173683.

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.

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