Calories in 4 Oz of Fried Pompano
4 oz of fried pompano (113 g) has 328 calories. That is 16% of a 2,000 calorie diet.
The calories come from 18 g of protein, 22 g of fat and 13 g of carbohydrates, a split of 22% protein, 61% fat and 16% carbs. For comparison, 3 oz of fried pompano has 246 and 6 oz of fried pompano has 492 calories. Burning 328 calories takes about 59 minutes of brisk walking or 26 minutes of running for a 155 lb adult, based on Harvard Health Publishing activity estimates.
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Fried Pompano calories by serving size
Common amounts of fried pompano with calories and macros. Tap a row for its full nutrition page.
| Serving | Weight | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| 50g | 50 g | 145 | 8 g | 9.7 g | 5.9 g |
| 1/2 cup | 68 g | 195 | 11 g | 13 g | 7.9 g |
| 1 small fillet | 90 g | 260 | 14 g | 17 g | 11 g |
| 100g | 100 g | 289 | 16 g | 19 g | 12 g |
| 4 oz | 113 g | 328 | 18 g | 22 g | 13 g |
| 1 large fillet | 135 g | 390 | 22 g | 26 g | 16 g |
| 1 cup | 135 g | 390 | 22 g | 26 g | 16 g |
| 2 small fillets | 180 g | 520 | 29 g | 35 g | 21 g |
| 200g | 200 g | 578 | 32 g | 39 g | 23 g |
| 2 large fillets | 270 g | 780 | 43 g | 52 g | 32 g |
| 1 whole fish | 270 g | 780 | 43 g | 52 g | 32 g |
| 2 whole fishes | 540 g | 1561 | 86 g | 105 g | 63 g |
Fried Pompano vs similar foods
Calories per 100 g compared with other fish and seafood.
Fried Pompano: common questions
How many calories are in 4 oz of fried pompano?
4 oz of fried pompano weighs about 113 g and has 328 calories.
How much protein is in 4 oz of fried pompano?
4 oz of fried pompano has 18 g of protein, which is 36% of the 50 g Daily Value.
How many carbs are in 4 oz of fried pompano?
4 oz of fried pompano has 13 g of carbohydrates, including 0.6 g of fiber and 0.2 g of sugars.
How much fried pompano is 100 calories?
100 calories of fried pompano is 35 g, about 1/2 small fillet of fried pompano.
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Source: USDA FoodData Central, FNDDS 2021-2023. FDC ID 2706281. Original description: Fish, pompano, fried. Portion weights are USDA household measures.