What is Pompano Fish

by John Staughton (BASc, BFA) last updated -

Pompano fish can be a tasty and potentially beneficial addition to your diet, particularly when it comes to certain key B vitamins.

What is Pompano Fish?

Pompano fish are the fish within the Trachinotus genus, encompassing roughly 20 different species. Most commonly, these fish grow to about 18 inches and 3 pounds, although they can grow up to 3 feet in length and 30 pounds in weight. These fish are also quite attractive in appearance, with silvery scales and white flesh. Almost all the species are cultivated or harvested for food, as the taste is considered very mild and pleasant, lacking the “fishy” flavor that some people dislike. Some varieties of pompano are highly sought after by chefs of certain cuisines. [1]

The best-known types are the Florida pompano and Atlantic pompano, and many at-home chefs prefer this fish because of their shape, which fits very nicely in a pan and cooks very evenly, with meat that you can eat right off the bones. There are also a number of nutritional benefits to eating this fish regularly, whether you are a foodie or not! [2]

Types of Pompano Fish

The major types of pompano fish include the following:

  • African pompano
  • Florida pompano
  • Irish pompano
  • Blue pompano
  • Silver great pompano

While each of these varieties may have a slightly different nutrient composition, all are considered relatively healthy and are widely available, particularly in coastal communities.

Pompano fish on a wooden cutting board with an oil bottle and spices in the background

Pompano meat is firm but finely flaked, with a sweet, mild flavor. Photo Credit: Shutterstock

Nutrition Facts

Fish, pompano, florida, raw
Serving Size :
Water [g]71.12
Energy 164
Energy [kJ]686
Protein [g]18.48
Total lipid (fat) [g]9.47
Ash [g]1.1
Calcium, Ca [mg]22
Iron, Fe [mg]0.6
Magnesium, Mg [mg]27
Phosphorus, P [mg]195
Potassium, K [mg]381
Sodium, Na [mg]65
Zinc, Zn [mg]0.72
Copper, Cu [mg]0.04
Manganese, Mn [mg]0.01
Selenium, Se [µg]36.5
Thiamin [mg]0.56
Riboflavin [mg]0.12
Niacin [mg]3
Pantothenic acid [mg]0.75
Vitamin B-6 [mg]0.2
Folate, total [µg]15
Folate, food [µg]15
Folate, DFE [µg]15
Choline, total [mg]51.5
Vitamin B-12 [µg]1.3
Vitamin A, RAE [µg]40
Retinol [µg]40
Vitamin A, IU [IU]132
Vitamin E (alpha-tocopherol) [mg]0.18
Vitamin D (D2 + D3), International Units [IU]439
Vitamin D (D2 + D3) [µg]11
Vitamin D3 (cholecalciferol) [µg]11
Vitamin K (phylloquinone) [µg]0.1
Fatty acids, total saturated [g]3.51
14:0 [g]0.41
16:0 [g]2.22
18:0 [g]0.82
Fatty acids, total monounsaturated [g]2.59
16:1 [g]0.56
18:1 [g]2.02
Fatty acids, total polyunsaturated [g]1.14
18:2 [g]0.12
20:4 [g]0.25
20:5 n-3 (EPA) [g]0.18
22:5 n-3 (DPA) [g]0.2
22:6 n-3 (DHA) [g]0.39
Cholesterol [mg]50
Tryptophan [g]0.21
Threonine [g]0.81
Isoleucine [g]0.85
Leucine [g]1.5
Lysine [g]1.7
Methionine [g]0.55
Cystine [g]0.2
Phenylalanine [g]0.72
Tyrosine [g]0.62
Valine [g]0.95
Arginine [g]1.11
Histidine [g]0.54
Alanine [g]1.12
Aspartic acid [g]1.89
Glutamic acid [g]2.76
Glycine [g]0.89
Proline [g]0.65
Serine [g]0.75
Sources include : USDA [3]

Pompano Fish Nutrition

Nutritionally speaking, the Atlantic pompano contains high levels of phosphorus, selenium, vitamin B1, B12, and vitamin A, copper, and potassium. In a 90-gram filet, there are approximately 185 calories, more than half of which is made up of fats – monounsaturated, polyunsaturated, and saturated. There are also key amino acids and antioxidants found in this fish, in addition to high levels of protein, more than 40% of your daily needs in a single filet. [4]

Pompano Fish Benefits

The major benefits of pompano fish include its effects on cholesterol, cognition, bone strength, and metabolic activity, among others.


With impressive levels of B vitamins, the fish from this genus are excellent for the regulation of bodily functions, providing good concentrations of riboflavin, niacin, thiamine, and pyridoxine.

Cholesterol Levels

Although this fish is high in saturated fat, it is a good source of polyunsaturated and monounsaturated fats. If you keep the rest of your saturated fat intake in check, you can actually lower your cholesterol levels with this fish. [5]

Bone Strength

Good amounts of key minerals can help this fish prevent osteoporosis and bone weakness.

Growth and Development

Offering more than 40% of your daily protein in a single filet, this fish is an excellent source of amino acids for growth and development. [6]

Brain Health

Healthy fats have been linked to improved cognition and a lower risk of neurodegenerative disease. [7]

Pompano vs Pomfret

Although these two fish are often mistaken for one another, there are some clear differences between pompano and pomfret.

  • Pomfret have a smaller average size than pompano.
  • Pomfret is a type of jackfish, which is a different genus than pompano fish.
  • Pomfret are found more commonly in Asia and parts of the Mediterranean, whereas pompano have a larger range.

Word of Caution: As with most fish, the biggest risk of pompano fish is the potential mercury content, but pompano are generally considered low for this toxic element.

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About the Author

John Staughton is a traveling writer, editor, publisher and photographer with English and Integrative Biology degrees from the University of Illinois in Champaign-Urbana (USA). He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Stain’d Arts, a non-profit based in Denver, Colorado. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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