Pompano Fish Nutrition Facts


Pompano Fish have 50 milligrams of Cholesterol and 9.47 grams of fat.

100 grams of Pompano Fish contain 164 calories, the 8% of your total daily needs.

100 grams of Pompano Fish contain no carbohydrates, is fiber-free, 18.48 grams of protein, 65 milligrams of sodium, and 71.12 grams of water

It also contains some important vitamins you can see below: Vitamin A (132 IU), Vitamin B-9 (15 mg) or Vitamin D (11 µg).

Nutrients in Pompano Fish

Energy

164 kcal

An average adult needs 2,000 calories per day, so you may have 164 calories from 100 grams of Pompano Fish, the 8% of your total daily needs.

Carbohydrates

0 gr

Pompano Fish is carbohydrate-free

Sugars

0 mg

Pompano Fish is sugar-free

Dietary fiber

0 g

Pompano Fish is fiber-free

Sodium

65 mg

100 grams of Pompano Fish contain 65 milligrams of Sodium, the 4% of your total daily needs.

Water

71.12 g

100 grams of Pompano Fish contain 71.1% of water, 71.12 grams.

Protein

18.48 g

100 grams of Pompano Fish contain 18.48 grams of protein, the 37% of your total daily needs.
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How many vitamins in Pompano Fish

Numerous studies have shown the health benefits and effectiveness of vitamins in the diet. It's really important to know what vitamins, from what sources and in what doses are the best to keep your immune health in top shape.

Some of the vitamins found in Pompano Fish are: Vitamin A (132 IU), Vitamin B-9 (15 mg) and Vitamin D (11 µg).

Vitamin A

132 IU

Vitamin A is a fat-soluble vitamin whose absorption goes through the digestion process. Subsequently, this vitamin can be used for body functions or sent for storage in the liver and fat cells. 132 IU of Vitamin A can be found on every 100 grams of Pompano Fish, the 4% of the total daily recommended Vitamin A intake.

Vitamin B-12

1.3 µg

Vitamin B12 is one of 8 B vitamins.The body needs this B12 vitamin to make blood cells and to maintain a healthy nervous system. For this reason, is essential to include this vitamin in your routine diet plan. 100 grams of Pompano Fish contains 1.3 micrograms of Vitamin B12, that’s the 22% of the daily recommended value for an adult.

Vitamin D

11 µg

Vitamin D helps the intestine absorb nutrients, prevents osteomalacia and rickets, regulates blood pressure, and assists in the absorption of calcium in the body, that prevents osteoporosis or arthritis. 100 grams of Pompano Fish contains 11 micrograms of Vitamin D, that’s the 110% of the daily recommended value for an adult.

Vitamin E

0.18 mg

The American Heart Association recommends obtaining health benefits of vitamin E antioxidant. Vitamin E is a group of eight compounds called tocopherols and tocotrienols which reduces cholesterol and the risk of developing diabetes, Alzheimer's disease, and cancer. In 100 grams of Pompano Fish, you can find 0.18 milligrams of Vitamin E. It provides the 1% of the daily recommended value for the average adult.

Vitamin K

0.1 µg

The health benefits of vitamin K come from its blood clotting properties. Vitamin K is a group of chemically related fat-soluble compounds known as naphthoquinones where vitamins K, K1, K2 and K3 are included. 100 grams of Pompano Fish contains 0.1 micrograms of Vitamin K, that’s the 0% of the daily recommended value for an adult.

Vitamin B-1

0.56 mg

Vitamin B1 is one of the eight water-soluble B vitamins. it plays an essential role in the production of energy from food, the conduction of nerve impulses and synthesis of nucleic acids. 100 grams of Pompano Fish contains 0.56 milligrams of Vitamin B-1, that’s the 37% of the daily recommended value for an adult.

Vitamin B-2

0.12 mg

Vitamin B2, also called riboflavin, is one of 8 B vitamins. Riboflavin helps to the maintenance of normal red blood cells, vision, skin and mucous membranes. Also plays an important role in normal metabolism of iron in the body, the energy-yielding metabolism and nervous system. 100 grams of Pompano Fish contains 0.12 milligrams of Vitamin B-2, that’s the 7% of the daily recommended value for an adult.

Vitamin B-3

3 mg

Vitamin B3 (nicotinic acid) improve circulation and can be used to lower elevated LDL cholesterol and triglyceride levels in the blood and to increase HDL -good cholesterol- levels. 100 grams of Pompano Fish contains 3 milligrams of Vitamin B-3, that’s the 15% of the daily recommended value for an adult.

Vitamin B-5

0.75 mg

Vitamin B5 is known as pantothenic, is really nice strengthening the immune system, enhance the level of hemoglobin in the human body and assists the liver in metabolizing toxic substances. 100 grams of Pompano Fish contains 0.75 milligrams of Vitamin B-5, that’s the 8% of the daily recommended value for an adult.

Vitamin B-9

15 µg

Folic acid (Vitamin B9) is essential for the proper functioning of the body and healthy living. It plays an important role in maintaining healthy digestive system, hair, skin, kidneys and eyes. 100 grams of Pompano Fish contains 15 micrograms of Vitamin B-9, that’s the 4% of the daily recommended value for an adult.
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Minerals in Pompano Fish

Minerals are essential nutrients that are needed in small amounts to keep you healthy. Keep in mind that your body does not make minerals.Find here minerals needed to perform other nutrients their functions in your body.

The essential minerals present in Pompano Fish are: Potassium (381 mg), Phosphorus (195 mg) and Sodium (65 mg).


Calcium

22 mg

Calcium phosphate is the main component of bone. The average human contains about 1 kilogram of calcium. This is the reason why Calcium is essential to all living things, particularly for the growth of healthy teeth and bones. 100 grams of Pompano Fish contains 22 milligrams of calcium, that’s the 2% of the daily recommended value for an adult.

Iron

0.6 mg

Iron plays a vital role in the conversion of blood sugar to energy, red blood cells production, transportation of oxygen around your body, and production of enzymes -which play a vital role in the production of new cells, amino acids, hormones and neurotransmitters-. 0.6 milligrams of iron can be found on every 100 grams of Pompano Fish, the 3% of the total daily recommended iron intake.

Potassium

381 mg

Potassium is a very significant body mineral, important for your body's electrolyte functions and essential element to maintain a healthy blood pressure. The right potassium intake can prevent hypertension. 100 grams of Pompano Fish contains 381 milligrams of potassium, that’s the 8% of the daily recommended value for one person.

Magnesium

27 mg

Magnesium play a vital role in more than 300 biochemical reactions in the body. Its needed for maintain normal nerve and muscle function, regulate blood glucose levels or maintain healthy immune system. 27 milligrams of magnesium can be found on every 100 grams of Pompano Fish, the 7% of the total daily recommended magnesium intake.

Phosphorus

195 mg

Phosphorus is commonly found in the body as phosphate. It is an essential mineral primarily used for growth and repair of body cells and tissues. Also facilitates a protein formation, hormonal balance, and effective digestion in the human body. In 100 grams of Pompano Fish, you can find 195 milligrams of phosphorus. It provides the 20% of the daily recommended value for the average adult.

Sodium

65 mg

Sodium is a mineral that occurs naturally in many foods. It has two primary beneficial effects: control blood volume and blood pressure, and it allows the properly working of muscles and nerves. 65 milligrams of sodium can be found on every 100 grams of Pompano Fish, the 4% of the total daily recommended sodium intake.

Zinc

0.72 mg

Zinc Mineral plays a vital role helping to boost the immune system and promote healing. Low levels of Zinc in the body can cause diabetes and sickle cell disease (HIV). In 100 grams of Pompano Fish, you can find 0.72 milligrams of zinc. It provides the 5% of the daily recommended value for the average adult.

Copper

0.03 mg

The use of copper dates back to ancient times. This mineral is vital for building tissue, producing energy in cells and maintaining blood volume. 100 grams of Pompano Fish contains 0.03 milligrams of copper, that’s the 2% of the daily recommended value for a person.

Manganese

0.01 mg

Manganese is a mineral naturally occurring in your body in very small amounts . It is a powerful antioxidant that neutralizes the Free Radicals damaging particles in the human body. In 100 grams of Pompano Fish, you can find 0.01 milligrams of manganese. It provides the 1% of the daily recommended value for the average adult.

Selenium

36.5 µg

Selenium is an extremely vital mineral for the human body as it increases protection from damage caused by free radicals. Consuming naturally occurring selenium has positive impact on the immune system. 36.5 micrograms of selenium can be found on every 100 grams of Pompano Fish, the 52% of the total daily recommended selenium intake.
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Calories in Pompano Fish

To maintain body functions, an average adult needs 2,000 calories per day. In 100 grams of Pompano Fish you have 164 calories, the 8% of your total daily needs.

Calories

164 Kcal

Younger people generally need more calories than older people. There are various gender and age groups to calculate the average Calories intake per day.
An active women aged 14 to 26 years needs between 2,200 and 2,400 calories daily, while moderately active women need 2,000 calories and very active women need between 2,400 and 2,600.

Fats and Cholesterol

Total Fat

9.47 g

100 grams of Pompano Fish have 9.47 gr of total fat, the 15% of your total daily needs.
Considering Humans Convert 30% of total calories to grams of fat, an average adult needs 65 grams fat per day to maintain bodily functions, equivalent to 2000 calories/day, the recommended amount to maintain a healthy body weight.

Cholesterol

50 mg

The AHA (American Heart Association) recommends limiting your daily cholesterol intake to less than 300 milligrams. Less than 200 if you are at a high risk of heart disease.

Saturated Fat

The AHA (American Heart Association) recommends limiting your daily saturated fat intake to less than 130 milligrams.

Saturated Fat

3.5 g

In 100 grams of Pompano Fish you can find the 18% of your total daily needs (3.5 grams of saturated fat).

Monounsaturated fatty acids

2.58 g

Polyunsaturated fatty acids

1.13 g

Data Facts Table of Pompano Fish

  per 100gr Daily value
NUTRIENTS
Energy 164 kcal 8 %
Total fat 9.47 g 15 %
Carbohydrates 0 gr 0 %
Cholesterol 50 mg 17 %
Sodium 65 mg 4 %
Water 71.12 mg 71.1 %
Protein 18.48 g 37 %
VITAMINS
Vitamin A 132 IU 4 %
Vitamin B-6 - -
Vitamin B-12 1.3 mg 22 %
Vitamin C - -
Vitamin D   11 mg 110 %
Vitamin E 0.18 mg 1 %
Vitamin K 0.1 mg 0 %
Vitamin B-1 0.56 µg 37 %
Vitamin B-2 0.12 mg 7 %
Vitamin B-3 3 mg 15 %
Vitamin B-5 0.75 mg 8 %
Vitamin B-9 15 mg 4 %
MINERALS
Calcium 22 mg 2 %
Iron 0.6 mg 3 %
Potassium 381 mg 8 %
Phosphorus 195 mg 20 %
Sodium 65 mg 4 %
Zinc 0.72 mg 5 %
Copper 0.03 mg 2 %
Fluorine - -
Manganese 0.01 mg 1 %
Selenium   36.5 µg 52 %