PortionCalc

Calories in Steamed Pompano

1 small fillet of steamed pompano (90 g) has 186 calories, with 21 g of protein, 11 g of fat and 0 g of carbohydrates. Per 100 grams, steamed pompano has 207 calories.

Most of the calories in steamed pompano come from fat (54%). Steamed pompano is high in protein, with 23 g per 100 g and a good source of potassium. It has more calories per gram than 81% of the 315 fish and seafood in our database.

Steamed Pompano Calorie Calculator

186cal
in 1 small fillet of steamed pompano (90 g)
Protein21 g46% of calories
Fat11 g54% of calories
Carbs0 g0% of calories
9% of a 2,000 calorie day

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    Steamed Pompano calories by serving size

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

    ServingWeightCaloriesProteinFatCarbs
    50g50 g10412 g6 g0 g
    1/2 cup68 g14016 g8.1 g0 g
    1 small fillet90 g18621 g11 g0 g
    100g100 g20723 g12 g0 g
    4 oz113 g23526 g14 g0 g
    1 large fillet135 g27932 g16 g0 g
    1 cup135 g27932 g16 g0 g
    2 small fillets180 g37342 g22 g0 g
    200g200 g41447 g24 g0 g
    2 large fillets270 g55963 g32 g0 g
    1 whole fish270 g55963 g32 g0 g
    2 whole fishes540 g1118126 g65 g0 g

    Steamed 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

    Steamed Pompano: common questions

    How many calories are in 1 small fillet of steamed pompano?

    1 small fillet of steamed pompano (90 g) has 186 calories.

    How many calories are in 100 grams of steamed pompano?

    100 grams of steamed pompano has 207 calories, 23 g of protein, 12 g of fat and 0 g of carbohydrates.

    How much protein is in steamed pompano?

    Steamed pompano has 23 g of protein per 100 g. 1 small fillet of steamed pompano gives you 21 g.

    Is steamed pompano high in calories?

    Steamed pompano has 207 calories per 100 g. It has more calories per gram than 81% of the 315 fish and seafood in our database. A 2,000 calorie day fits about 966 g of it.

    More about steamed 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

    Cooked Florida PompanoGrilled PompanoBaked or Broiled PompanoRaw Florida Pompano

    Source: USDA FoodData Central, FNDDS 2021-2023. FDC ID 2706282. Original description: Fish, pompano, steamed. Portion weights are USDA household measures.