PortionCalc

How Much Steamed Pompano for 30g of Protein?

You need about 128 g of steamed pompano (4.5 oz), about 1 1/2 small fillets of steamed pompano, to get 30 g of protein.

That amount has 266 calories, 15 g of fat and 0 g of carbohydrates. Steamed pompano gets 46% of its calories from protein, at 23 g of protein per 100 g.

Steamed Pompano Calorie Calculator

128g
128 g of steamed pompano gives 30 g of protein.
Protein30 g46% of calories
Fat15 g54% of calories
Carbs0 g0% of calories
13% of a 2,000 calorie day

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    How much steamed pompano for other protein targets

    TargetWeightAboutCalories
    20 g protein86 g1 small fillet of steamed pompano177
    30 g protein128 g1 1/2 small fillets of steamed pompano266
    40 g protein171 g2 small fillets of steamed pompano355

    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 much steamed pompano has 30g of protein?

    About 128 g of steamed pompano (about 1 1/2 small fillets of steamed pompano) has 30 g of protein.

    How many calories are in 30g of protein from steamed pompano?

    Getting 30 g of protein from steamed pompano comes with 266 calories.

    How much protein is in 100 g of steamed pompano?

    100 g of steamed pompano has 23 g of protein.

    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 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 steamed pompano nutritionCooked 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.