Pomfret (Cooked) Nutrition Facts (per 100g) — Calories, Macros & Vitamins

Nutrient density 7.8Staple foodAllergen: Fish

Macronutrients

Calories122 kcal 6% DV

Protein20 g 40% DV

Carbohydrates0.0 g 0% DV

Fat4.5 g 6% DV

Fiber0.0 g 0% DV

Total sugars0.0 g no %DV*

Sodium55 mg 2% DV

Vitamins & minerals

Vitamin A10 µg 1%

Vitamin C0.0 mg 0%

Vitamin D3.0 µg 15%

Vitamin E0.4 mg 3%

Vitamin K0.2 µg 0%

Thiamin B10.05 mg 4%

Riboflavin B20.12 mg 9%

Niacin B33.5 mg 22%

Vitamin B60.2 mg 12%

Folate B98.0 µg 2%

Vitamin B122.5 µg 104%

Calcium35 mg 3%

Iron1.0 mg 6%

Magnesium28 mg 7%

Phosphorus195 mg 16%

Potassium300 mg 6%

Zinc0.5 mg 5%

Selenium25 µg 45%

Common serving sizes

Serving	Weight
1 whole fish (medium)	200 g
3 oz portion	85 g

Best timing around exercise

Post-workout or rest day meals. Omega-3 benefits are cumulative, not acute

More seafood

Clams (Steamed)Oysters (Cooked)Salmon, Sockeye (Cooked)Sardines (Canned in Oil, Drained)Mackerel (Canned, Jack, Drained)Mackerel, Atlantic (Cooked)Mussels (Steamed)Salmon, Atlantic (Baked)

Educational reference only. Values are per 100 g from the app's reference database; % Daily Value uses the FDA 2,000-calorie reference. Not medical or dietary advice. See our full disclaimer.

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