Calories
164 kcal
8% of Daily kcal · low-calorie
Protein
19 g
37% RDI
Fat
9.5 g
2.3g sat fat
Carbs
0 g
0% RDI
Sugar
0 g
0% RDI
Fiber
0 g
0% RDI
Salt
0.1 g
2% RDI
Pompano
Pompano is a versatile, mild-flavored coastal fish commonly used in grilling, pan-searing and baking across Caribbean, Latin American and Southeast Asian cuisines. It is known for its firm texture and slightly oily flesh that takes well to bold seasonings and simple preparations. As a nutritious seafood choice, Pompano provides 18.5g of protein per 100g and is a good source of long-chain omega-3 fats, vitamin B12 and selenium, making it a satisfying option for muscle maintenance and brain health. From a health perspective, Pompano delivers high-quality protein and beneficial unsaturated fats typical of oily fish, along with micronutrients important for metabolism and antioxidant protection, so it fits well into balanced, heart-healthy eating patterns.
Lactose free · Gluten free · Unprocessed · ~0.80€/100g
Kinome Health Grade
S
Optimal
-
Nutrition
Macronutrients per selected portion. Averaged from verified sources.
Nutrition quality
Scored against dietary guidelines. Tap rows for a deeper breakdown.
Composite score - weighted by current nutrition science
S · 9.9 / 10
Healthy alternatives
Ingredients that rank higher on the overall quality profile and might substitute well in some recipes.
Frequently asked
Q.01Is Pompano healthy?
Yes, Pompano is exceptionally healthy, earning an S Health Grade. It is an excellent source of Selenium and Vitamin B12.
Q.03What NOVA processing level is Pompano?
Pompano is NOVA 1 - Unprocessed.
Q.05Is Pompano lactose free?
Yes, Pompano is lactose free.
Q.02What are the macros in Pompano?
100g of Pompano contains 164 kcal, 18.5g protein, 0g carbohydrates, 9.5g fat, and 0g fiber.
Q.04Is Pompano gluten free?
Yes, Pompano is gluten free.
KinomeOther Refrigerated