Fish, pompano, NFS
Common food
Photo: Wikipedia
Pompano is a sleek, silver-skinned ocean fish prized for its rich, buttery flavor and firm, moist texture. With an exceptionally high fat content for a lean protein source, it delivers a luxurious, melt-in-the-mouth experience when cooked. Nutritionally, it's a powerhouse of high-quality protein and healthy fats, with virtually no carbohydrates.
Calorie split: 38% protein · 0% carbs · 61% fat
↓ Full nutrition💚 Why it's loved
Pompano is beloved for its sweet, delicate flavor that isn't overly 'fishy,' making it a crowd-pleaser. Its firm flesh holds up beautifully to various cooking methods, from grilling to frying, making it a versatile star in many cuisines.
⚠️ Watch-outs & how to enjoy it better
Its high fat content, while beneficial, means it has a higher calorie density than white fish like cod. Individuals monitoring fat intake or with specific heart conditions should be mindful of portion sizes. To counteract this, pair it with fiber-rich vegetables and use cooking methods like baking or broiling that don't require added fats.
Key benefits
- Excellent source of complete, high-quality protein
- Rich in heart-healthy omega-3 fatty acids
- Very low in carbohydrates and sugars
- Provides essential minerals like selenium and phosphorus
- Naturally low in sodium
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The Florida pompano is so revered in the state that it has an official festival in its honor, and its flesh is considered so premium that it was historically served in fine dining establishments as a 'gentleman's fish' due to its clean, refined taste.
Full nutrition (USDA data · scales with serving)
| Water | 59.0 g |
| Energy | 244 kcal |
| Protein | 23.0 g |
| Total lipid (fat) | 16.3 g |
| Carbohydrate, by difference | 0.01 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.01 g |
| Calcium, Ca | 28.0 mg |
| Iron, Fe | 0.75 mg |
| Magnesium, Mg | 34.0 mg |
| Phosphorus, P | 243 mg |
| Potassium, K | 474 mg |
| Sodium, Na | 296 mg |
| Zinc, Zn | 0.90 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 45.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.59 mg |
| Riboflavin | 0.14 mg |
| Niacin | 3.7 mg |
| Vitamin B-6 | 0.25 mg |
| Folate, total | 17.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 17.0 ug |
| Folate, DFE | 17.0 ug |
| Choline, total | 64.4 mg |
| Vitamin B-12 | 1.4 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 62.0 ug |
| Retinol | 62.0 ug |
| Carotene, beta | 9.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.90 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 13.7 ug |
| Vitamin K (phylloquinone) | 3.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.5 g |
| SFA 4:0 | 0.03 g |
| SFA 6:0 | 0.02 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.62 g |
| SFA 16:0 | 3.4 g |
| SFA 18:0 | 1.3 g |
| Fatty acids, total monounsaturated | 4.8 g |
| MUFA 16:1 | 0.72 g |
| MUFA 18:1 | 4.1 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.7 g |
| PUFA 18:2 | 1.3 g |
| PUFA 18:3 | 0.14 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.31 g |
| PUFA 20:5 n-3 (EPA) | 0.22 g |
| PUFA 22:5 n-3 (DPA) | 0.25 g |
| PUFA 22:6 n-3 (DHA) | 0.49 g |
| Cholesterol | 66.0 mg |
Amino acid profile (per 100g)
Estimated from Fish, fish sticks, frozen, prepared — USDA does not publish this profile for Fish.
| Tryptophan | 0.12 g |
| Threonine | 0.37 g |
| Isoleucine | 0.43 g |
| Leucine | 0.85 g |
| Lysine | 0.80 g |
| Methionine | 0.30 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.29 g |
| Valine | 0.50 g |
| Arginine | 0.59 g |
| Histidine | 0.23 g |
| Alanine | 0.55 g |
| Aspartic acid | 0.82 g |
| Glutamic acid | 2.3 g |
| Glycine | 0.47 g |
| Proline | 0.78 g |
| Serine | 0.49 g |
| Hydroxyproline | 0.00 g |
FAQ
How is pompano different from other fish like tilapia or cod?
Pompano has a significantly higher fat content, giving it a richer, buttery flavor and moister texture compared to the leaner, milder profiles of tilapia or cod.
Is pompano a sustainable seafood choice?
Sustainability varies by source. Wild-caught Atlantic pompano from the U.S. is often well-managed, while farmed sources can vary. Look for certifications like MSC or consult guides like Seafood Watch.
What's the best way to cook pompano to highlight its flavor?
Simple methods like grilling, broiling, or pan-searing with minimal seasoning (salt, pepper, lemon) best showcase its natural richness. Avoid heavy sauces that mask its delicate taste.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.44 kcal/g · 38% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.62 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.