PortionCalc

Calories in 1 Cup of Baked or Broiled Pompano

1 cup of baked or broiled pompano (135 g) has 329 calories. That is 16% of a 2,000 calorie diet.

The calories come from 31 g of protein, 22 g of fat and 0 g of carbohydrates, a split of 38% protein, 61% fat and 0% carbs. For comparison, 3/4 cup of baked or broiled pompano has 247 and 1 1/2 cups of baked or broiled pompano has 494 calories. Burning 329 calories takes about 59 minutes of brisk walking or 27 minutes of running for a 155 lb adult, based on Harvard Health Publishing activity estimates.

Baked or Broiled Pompano Calorie Calculator

329cal
in 1 cup of baked or broiled pompano (135 g)
Protein31 g38% of calories
Fat22 g61% of calories
Carbs0 g0% of calories
16% of a 2,000 calorie day

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    Baked or Broiled Pompano calories by serving size

    Common amounts of baked or broiled pompano with calories and macros. Tap a row for its full nutrition page.

    ServingWeightCaloriesProteinFatCarbs
    50g50 g12211 g8.2 g0 g
    1/2 cup68 g16515 g11 g0 g
    1 small fillet90 g22021 g15 g0 g
    100g100 g24423 g16 g0 g
    4 oz113 g27726 g18 g0 g
    1 large fillet135 g32931 g22 g0 g
    1 cup135 g32931 g22 g0 g
    2 small fillets180 g43941 g29 g0 g
    200g200 g48846 g33 g0 g
    2 large fillets270 g65962 g44 g0 g
    1 whole fish270 g65962 g44 g0 g
    2 whole fishes540 g1318124 g88 g0.1 g

    Baked or Broiled Pompano vs similar foods

    Calories per 100 g compared with other fish and seafood.

    Fried Pompano289
    Coated Baked or Broiled Pompano252
    Baked or Broiled Pompano244
    Grilled Pompano228
    Cooked Florida Pompano211
    Steamed Pompano207
    Raw Florida Pompano164

    Baked or Broiled Pompano: common questions

    How many calories are in 1 cup of baked or broiled pompano?

    1 cup of baked or broiled pompano weighs about 135 g and has 329 calories.

    How much protein is in 1 cup of baked or broiled pompano?

    1 cup of baked or broiled pompano has 31 g of protein, which is 62% of the 50 g Daily Value.

    How many carbs are in 1 cup of baked or broiled pompano?

    1 cup of baked or broiled pompano has 0 g of carbohydrates, including 0 g of fiber and 0 g of sugars.

    How much baked or broiled pompano is 100 calories?

    100 calories of baked or broiled pompano is 41 g, about 1/2 small fillet of baked or broiled pompano.

    More about baked or broiled pompano

    Calories by amount

    100g200g4 oz1 small fillet2 small fillets3 small fillets1 large fillet2 large fillets3 large fillets1 whole fish

    Amount for a target

    100 calories200 calories300 calories500 calories20 g protein30 g protein40 g protein

    Weights and conversions

    1/2 cup in grams1 cup in gramsWeight of one small filletWeight of one large filletWeight of one whole fish

    Related foods

    All baked or broiled pompano nutritionGrilled PompanoCoated Baked or Broiled PompanoSteamed PompanoCooked Florida Pompano

    Source: USDA FoodData Central, FNDDS 2021-2023. FDC ID 2706278. Original description: Fish, pompano, baked or broiled. Portion weights are USDA household measures.