Dense protein foods are under-logged. 50–200% visual error (Almiron-Roig et al., Appetite 2013). Per 100 g: 211 kcal, 23.7 g protein, 12.1 g fat. A lean fillet on a plate looks smaller than it weighs.
How should I track Pompano, florida, cooked, dry heat?
Pompano, florida, cooked, dry heat is high in protein. For the most accurate tracking of Pompano, florida, cooked, dry heat, weigh it raw and boneless. Fish loses 15–25% of its weight during cooking as water evaporates (USDA cooking yield data). If you are using canned fish, the drained weight is what matters — the difference between oil-packed and water-packed can be 40–80 calories per can. A quick drain-and-weigh habit saves you from hidden calories. Also keep in mind that smoked or cured fish has different values than fresh due to moisture loss and added salt.