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Food · Finfish and Shellfish Products

Pompano nutrition facts

A typical portion of pompano (1 small/regular fillet; 90 g, grilled) has 210 calories and 21g of protein (USDA FoodData Central). USDA lists 8 descriptions of it: per 100 g they range from 164 calories (fish, Florida, raw) to 289 (fish, fried).

Nutrition Facts

Serving size1 small/regular fillet (90g)
Amount per serving
Calories210
% Daily Value*
Total Fat 13g16%
Saturated Fat 4.5g23%
Trans Fat not declared
Cholesterol 60mg20%
Sodium 260mg11%
Total Carbohydrate 0g0%
Dietary Fiber 0g0%
Total Sugars 0g
Includes Added Sugars not declared
Protein 21g42%
Vitamin D 13mcg63%
Calcium 30mg2%
Iron 0.7mg4%
Potassium 430mg9%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g for Fish, pompano, grilled, scaled to the portion. Check the USDA record.

Protein per 100 g
23.4g
more than 83% of 8,218 USDA reference foods
Calories per 100 g
228
more than 60% of reference foods
Sodium per 100 g
290mg
more than 72% of reference foods

1 small/regular fillet weighs 90 g in USDA's record for Fish, pompano, grilled (FDC 2706279).

Where the calories come from: 0% carbohydrate, 58% fat and 42% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

  • Selenium42 µg in 1 small/regular fillet (90 g), 76% of the Daily Value
  • Vitamin B121.3 µg in 1 small/regular fillet (90 g), 56% of the Daily Value
  • Thiamin0.5 mg in 1 small/regular fillet (90 g), 45% of the Daily Value
  • Niacin3.4 mg in 1 small/regular fillet (90 g), 21% of the Daily Value
  • Phosphorus222 mg in 1 small/regular fillet (90 g), 18% of the Daily Value
  • Vitamin B60.2 mg in 1 small/regular fillet (90 g), 13% of the Daily Value
  • Choline59 mg in 1 small/regular fillet (90 g), 11% of the Daily Value
  • Riboflavin0.1 mg in 1 small/regular fillet (90 g), 10% of the Daily Value

Source: USDA FoodData Central (FDC 2706279), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of pompano USDA describes

Fried has the most calories per 100 g (289); the fewest: Raw (164)

Calories per 100 g by USDA description of pompanoGrilled228Cooked, dry heat211Steamed207Not further specified244Coated252Raw164Fried289Calories per 100 g by USDA description of pompanoGrilled228Cooked, dry heat211Steamed207Not further specified244Coated252Raw164Fried289Calories per 100 g by USDA description of pompanoGrilled228Cooked, dry heat211Steamed207Not further specified244Coated252Raw164Fried289Calories per 100 g by USDA description of pompanoGrilled228Cooked, dry heat211Steamed207Not further specified244Coated252Raw164Fried289Calories per 100 g by USDA description of pompanoGrilled228Cooked, dry heat211Steamed207Not further specified244Coated252Raw164Fried289Calories per 100 g by USDA description of pompanoGrilled228Cooked, dry heat211Steamed207Not further specified244Coated252Raw164Fried289Calories per 100 g by USDA description of pompanoGrilled228Cooked, dry heat211Steamed207Not further specified244Coated252Raw164Fried289Calories per 100 g by USDA description of pompanoGrilled228Cooked, dry heat211Steamed207Not further specified244Coated252Raw164Fried289Calories per 100 g by USDA description of pompanoGrilled228Cooked, dry heat211Steamed207Not further specified244Coated252Raw164Fried289
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 8 USDA descriptions of pompano, per 100 g
USDA descriptionCaloriesProteinFatSodium
Fish, pompano, grilled22823.4 g14.3 g290 mg
Fish, pompano, florida, cooked, dry heat21123.7 g12.1 g76 mg
Fish, pompano, steamed20723.4 g12 g180 mg
Fish, pompano, NFSSame values: Fish, pompano, baked or broiled24423 g16.3 g296 mg
Fish, pompano, baked or broiled, coated25220.7 g14.8 g331 mg
Fish, pompano, florida, raw16418.5 g9.5 g65 mg
Fish, pompano, fried28916 g19.4 g393 mg

Every nutrient in this record (65)

The portion is 1 small/regular fillet (90 g); % DV is for that portion.

Energy, macronutrients and sugars (12)
NutrientPer portionPer 100 g% DV
Protein21.1 g23.4 g42%
Total lipid (fat)12.8 g14.3 g16%
Carbohydrate, by difference0 g0 g0%
Energy205 kcal228 kcal
Alcohol, ethyl0 g0 g
Water54.5 g60.6 g
Total Sugars0 g0 g
Fiber, total dietary0 g0 g0%
Cholesterol58.5 mg65.0 mg20%
Fatty acids, total saturated4.54 g5.04 g23%
Fatty acids, total monounsaturated3.67 g4.08 g
Fatty acids, total polyunsaturated1.88 g2.09 g
Minerals (9)
NutrientPer portionPer 100 g% DV
Calcium, Ca25.2 mg28.0 mg2%
Iron, Fe0.68 mg0.76 mg4%
Magnesium, Mg30.6 mg34.0 mg7%
Phosphorus, P222 mg247 mg18%
Potassium, K435 mg483 mg9%
Sodium, Na261 mg290 mg11%
Zinc, Zn0.82 mg0.91 mg7%
Copper, Cu0.043 mg0.048 mg5%
Selenium, Se41.7 µg46.3 µg76%
Vitamins (23)
NutrientPer portionPer 100 g% DV
Retinol47.7 µg53.0 µg
Vitamin A, RAE47.7 µg53.0 µg5%
Carotene, beta3.60 µg4.00 µg
Carotene, alpha0 µg0 µg
Vitamin E (alpha-tocopherol)0.51 mg0.57 mg3%
Vitamin D (D2 + D3)12.6 µg14.0 µg63%
Cryptoxanthin, beta0 µg0 µg
Lycopene0 µg0 µg
Lutein + zeaxanthin0 µg0 µg
Vitamin C, total ascorbic acid0 mg0 mg0%
Thiamin0.54 mg0.60 mg45%
Riboflavin0.13 mg0.14 mg10%
Niacin3.42 mg3.80 mg21%
Vitamin B-60.22 mg0.24 mg13%
Folate, total15.3 µg17.0 µg
Vitamin B-121.33 µg1.48 µg56%
Choline, total59.0 mg65.5 mg11%
Vitamin K (phylloquinone)1.80 µg2.00 µg2%
Folic acid0 µg0 µg
Folate, food15.3 µg17.0 µg
Folate, DFE15.3 µg17.0 µg4%
Vitamin E, added0 mg0 mg
Vitamin B-12, added0 µg0 µg
Fatty acids (19)
NutrientPer portionPer 100 g% DV
SFA 4:00.014 g0.016 g
SFA 6:00.0099 g0.011 g
SFA 8:00.0063 g0.0070 g
SFA 10:00.013 g0.015 g
SFA 12:00.016 g0.018 g
SFA 14:00.52 g0.58 g
SFA 16:02.82 g3.13 g
SFA 18:01.05 g1.17 g
MUFA 18:13.01 g3.34 g
PUFA 18:20.66 g0.73 g
PUFA 18:30.065 g0.072 g
PUFA 20:40.28 g0.31 g
PUFA 22:6 n-3 (DHA)0.45 g0.50 g
MUFA 16:10.65 g0.73 g
PUFA 18:40 g0 g
MUFA 20:10.0099 g0.011 g
PUFA 20:5 n-3 (EPA)0.20 g0.22 g
MUFA 22:10 g0 g
PUFA 22:5 n-3 (DPA)0.23 g0.26 g

Source: USDA FoodData Central, FDC 2706279: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in pompano?

210 in 1 small/regular fillet (90 g) of grilled; 164 to 289 per 100 g across USDA's descriptions.

How much protein is in pompano?

21g in 1 small/regular fillet; 23.4 g per 100 g.

How much sodium is in pompano?

260mg in 1 small/regular fillet; 290 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation
what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label
the 5% and 20% Daily Value rule. fda.gov