Calories in pomfret: 99 kcal per 100 g

What’s in a 140 g fillet

More than half of a fillet is water. The rest is 26.3 g protein and 3.6 g fat.

3.6 gFat

26.3 gProtein

109 gWater

1.5 gMinerals and the rest

3.6 gFat
26.3 gProtein
109 gWater
1.5 gMinerals and the rest

Below average for fish and seafood

Pomfret is 99 kcal per 100 g. The 170 fish and seafood in this database average 138.

Pomfret99

Fish and seafood average138

Low in sugar and salt

Low sugars and low salt by UK labelling rules, per 100 g.

Sugars, per fillet0 g

Salt, per fillet0.39 g

Vitamins and minerals in pomfret

Two of the 7 recorded reach the “high in” level. Phosphorus leads.

50 %

Phosphorus

350 mg in a 140 g fillet

54th of 168 fish and seafood

Phosphorus contributes to normal energy-yielding metabolism and to the maintenance of normal bones and teeth.

Niacin (vitamin B3)7.8 mg49 %

Potassium602 mg30 %

Iron2.7 mg19 %

Riboflavin (vitamin B2)0.13 mg9 %

Calcium44.8 mg5.6 %

Only a trace

Vitamin A
Vitamin D
Vitamin C

Show all 7 with amounts

Phosphorus350 mg, 50 %

Niacin (vitamin B3)7.8 mg, 49 %

Potassium602 mg, 30 %

Iron2.7 mg, 19 %

Riboflavin (vitamin B2)0.13 mg, 9 %

Calcium44.8 mg, 5.6 %

Thiamin (vitamin B1)0.03 mg, 2.5 %

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

What pomfret doesn’t give you. And where to find it.

No recorded vitamin D, vitamin C or vitamin A.

Vitamin D

Tracein pomfret

Find it inBloater, grilled500 % per 100 g

Vitamin C

Tracein pomfret

Find it inCherries, West Indian2150 % per 100 g

Vitamin A

Tracein pomfret

Find it inLiver, calf, fried3152 % per 100 g

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0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

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Tracked UK delivery

Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.

Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Pomfret against other fish and seafood

Pomfret comes second for phosphorus here, just behind squid (dried).

620mg

250mg

231mg

220mg

209mg

140mg

Squid, dried+370 mg

Pomfret, black, rawthis page

Bass, sea, baked−19 mg

Coley, grilled−30 mg

Prawns, king, grilled from raw−41 mg

Whelks, boiled−110 mg

All values per 100 g, from the same dataset. Differences are against pomfret.

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Questions about pomfret

What the numbers say to the questions people actually search.

How many calories are in a portion of pomfret?

A typical portion (140 g, one fillet) gives 139 kcal. Per 100 g the figure is 99 kcal.

Is pomfret high in phosphorus?

Yes. Pomfret, black, raw has 250 mg phosphorus per 100 g, 36 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals does pomfret have most of?

By share of the daily reference intake: phosphorus (250 mg, 36 %), niacin (5.6 mg, 35 %) and potassium (430 mg, 22 %) per 100 g.

Is pomfret a good source of protein?

Pomfret, black, raw has 18.8 g protein per 100 g, 76 % of the energy, which meets the UK threshold for “high protein”.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-124, Pomfret, black, raw, published by Public Health England under the Open Government Licence v3.0. Main data references: Gopalan et al (1980) Nutritive value of Indian foods, and Wu Leung et al (1972) Food composition table for use in East Asia. Values are per 100 g of the edible part; a fillet is 140 g, one fillet, the usual UK portion for fish and seafood. Edible proportion: 70 % of the weight as bought is eaten. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 170 fish and seafood kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Blood Pudding). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.