Calories in 4 Oz of Coated Baked or Broiled Pompano
4 oz of coated baked or broiled pompano (113 g) has 286 calories. That is 14% of a 2,000 calorie diet.
The calories come from 23 g of protein, 17 g of fat and 8.8 g of carbohydrates, a split of 33% protein, 54% fat and 13% carbs. For comparison, 3 oz of coated baked or broiled pompano has 214 and 6 oz of coated baked or broiled pompano has 429 calories. Burning 286 calories takes about 51 minutes of brisk walking or 23 minutes of running for a 155 lb adult, based on Harvard Health Publishing activity estimates.
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Coated Baked or Broiled Pompano calories by serving size
Common amounts of coated baked or broiled pompano with calories and macros. Tap a row for its full nutrition page.
| Serving | Weight | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| 50g | 50 g | 126 | 10 g | 7.4 g | 3.9 g |
| 1/2 cup | 68 g | 170 | 14 g | 10 g | 5.3 g |
| 1 small fillet | 90 g | 227 | 19 g | 13 g | 7 g |
| 100g | 100 g | 252 | 21 g | 15 g | 7.8 g |
| 4 oz | 113 g | 286 | 23 g | 17 g | 8.8 g |
| 1 large fillet | 135 g | 340 | 28 g | 20 g | 11 g |
| 1 cup | 135 g | 340 | 28 g | 20 g | 11 g |
| 2 small fillets | 180 g | 454 | 37 g | 27 g | 14 g |
| 200g | 200 g | 504 | 41 g | 30 g | 16 g |
| 2 large fillets | 270 g | 680 | 56 g | 40 g | 21 g |
| 1 whole fish | 270 g | 680 | 56 g | 40 g | 21 g |
| 2 whole fishes | 540 g | 1361 | 112 g | 80 g | 42 g |
Coated Baked or Broiled Pompano vs similar foods
Calories per 100 g compared with other fish and seafood.
Coated Baked or Broiled Pompano: common questions
How many calories are in 4 oz of coated baked or broiled pompano?
4 oz of coated baked or broiled pompano weighs about 113 g and has 286 calories.
How much protein is in 4 oz of coated baked or broiled pompano?
4 oz of coated baked or broiled pompano has 23 g of protein, which is 47% of the 50 g Daily Value.
How many carbs are in 4 oz of coated baked or broiled pompano?
4 oz of coated baked or broiled pompano has 8.8 g of carbohydrates, including 0.3 g of fiber and 0.2 g of sugars.
How much coated baked or broiled pompano is 100 calories?
100 calories of coated baked or broiled pompano is 40 g, about 1/2 small fillet of coated baked or broiled pompano.
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Source: USDA FoodData Central, FNDDS 2021-2023. FDC ID 2706280. Original description: Fish, pompano, baked or broiled, coated. Portion weights are USDA household measures.