Pompano, florida, raw
Nutrition facts per 100 g and per 1 oz, boneless · Finfish and Shellfish Products
100 g of Pompano, florida, raw provides 164 kcal, 18.5 g protein, 9.47 g fat and 0 g carbohydrate (0 g fiber). Per 100 g it is high in Selenium (66% DV), Vitamin D (55% DV), Vitamin B12 (54% DV), Thiamin (B1) (47% DV), Protein (37% DV).
Protein 46%Fat 54%Carbohydrate 0%
Calculated from the grams above at 4 kcal/g for protein and carbohydrate and 9 kcal/g for fat, as a share of those three.
Percentage of the FDA Daily Value in one portion. Exact amounts are in the tables below.
What stands out
- Selenium: 36.5 µg per 100 g — 66% of the Daily Value. Other top sources →
- Vitamin D: 11 µg per 100 g — 55% of the Daily Value. Other top sources →
- Vitamin B12: 1.3 µg per 100 g — 54% of the Daily Value. Other top sources →
- Thiamin (B1): 0.56 mg per 100 g — 47% of the Daily Value. Other top sources →
- Protein: 18.5 g per 100 g — 37% of the Daily Value. Other top sources →
- Niacin (B3): 3 mg per 100 g — 19% of the Daily Value. Other top sources →
- Phosphorus: 195 mg per 100 g — 16% of the Daily Value. Other top sources →
- Vitamin B6: 0.2 mg per 100 g — 12% of the Daily Value. Other top sources →
Energy and macronutrients
| Nutrient | per 100 g | per 1 oz, boneless (28.4 g) | % DV per 1 oz, boneless |
|---|---|---|---|
| Energy | 164 kcal | 47 kcal | |
| Protein | 18.5 g | 5.25 g | 10% |
| Total fat | 9.47 g | 2.69 g | 3% |
| Saturated fat | 3.51 g | 1 g | 5% |
| Monounsaturated fat | 2.59 g | 0.73 g | |
| Polyunsaturated fat | 1.14 g | 0.32 g | |
| Cholesterol | 50 mg | 14.2 mg | 5% |
| Carbohydrate | 0 g | 0 g | 0% |
| Dietary fiber | 0 g | 0 g | 0% |
| Sugars (total) | 0 g | 0 g | |
| Water | 71.1 g | 20.2 g |
Vitamins
| Nutrient | per 100 g | per 1 oz, boneless (28.4 g) | % DV per 1 oz, boneless |
|---|---|---|---|
| Vitamin A (RAE) | 40 µg | 11.4 µg | 1% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 11 µg | 3.12 µg | 16% |
| Vitamin E | 0.18 mg | 0.05 mg | 0% |
| Vitamin K | 0.1 µg | 0.03 µg | 0% |
| Thiamin (B1) | 0.56 mg | 0.16 mg | 13% |
| Riboflavin (B2) | 0.12 mg | 0.03 mg | 3% |
| Niacin (B3) | 3 mg | 0.85 mg | 5% |
| Vitamin B6 | 0.2 mg | 0.06 mg | 3% |
| Folate | 15 µg | 4.26 µg | 1% |
| Vitamin B12 | 1.3 µg | 0.37 µg | 15% |
| Choline | 51.5 mg | 14.6 mg | 3% |
Minerals
| Nutrient | per 100 g | per 1 oz, boneless (28.4 g) | % DV per 1 oz, boneless |
|---|---|---|---|
| Calcium | 22 mg | 6.25 mg | 0% |
| Iron | 0.6 mg | 0.17 mg | 1% |
| Magnesium | 27 mg | 7.67 mg | 2% |
| Phosphorus | 195 mg | 55.4 mg | 4% |
| Potassium | 381 mg | 108.2 mg | 2% |
| Sodium | 65 mg | 18.5 mg | 1% |
| Zinc | 0.72 mg | 0.2 mg | 2% |
| Copper | 0.04 mg | 0.01 mg | 1% |
| Selenium | 36.5 µg | 10.4 µg | 19% |
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Source and how to read this
Data: USDA FoodData Central, SR Legacy, release 2018-04 (final), FDC ID 173682. Described in USDA as Fish, pompano, florida, raw; we shorten these names for readability and keep the original here. Values are per 100 g of edible portion as USDA reports them; a serving may be more or less.
Portion: "1 oz, boneless" = 28.4 g is the primary household measure USDA records for this food. Per-100 g values let you compare foods; per-portion values are closer to what you actually eat.
% Daily Value: FDA Daily Values for adults and children 4+ (FDA, page updated 2024-03-05). "High" means ≥20% DV and "good source" 10–19% DV — FDA's labelling cut-offs (21 CFR 101.54), which apply per serving; we apply the same cut-offs to 100 g so foods can be compared. No DV exists for energy or total sugars, so those show no percentage.
Checked: 2026-09-15. Methodology. Found an error? learn@humblebee.ltd