Ocean perch, coated, baked or broiled, fat not added in cooking
✓
Small Fillet113 g
✓
Medium Fillet170 g
✓
Large Fillet255 g
✓
Small Menpachi (yield After Cooking, Bone Removed)98 g
✓
Medium Menpachi (yield After Cooking, Bone Removed)195 g
✓
Large Menpachi (yield After Cooking, Bone Removed)292 g
✓
Cup, Cooked, Flaked136 g
✓
Oz, Boneless, Raw (yield After Cooking)27 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)18 g
✓
Oz, With Bone, Cooked (yield After Bone Removed)19 g
✓
Cubic Inch, With Bone, Cooked (yield After Bone Removed)11 g
✓
Cubic Inch, Boneless, Cooked17 g

Calories in 1 large fillet (255 g)
374.9 calories, 52.2 from fat
 
Carbs
33.4 g
 
Proteins
44.2 g
 
Fat
5.8 g
 
Sat. Fat
1.3 g

KEY FACTS

(learn about health benefits or risks)
  • Ocean perch, coated, baked or broiled, fat not added in cooking has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.05 cal/oz).
  • Rich in vitamins and minerals (18.9%/cal) - a good source of Selenium (stimulates the creation of antioxidants), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue) and Vitamin B12 (helps you to get a good night's sleep).
  • Ocean perch, coated, baked or broiled, fat not added in cooking contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (35% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(1.5 cal/g)
High
Density
(18.9 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
89%
Protein
11%
Carbs
6%
Fiber
9%
Fat
7%
Saturated Fat
44%
Cholesterol
73%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
125 min
50 min
94 min
150 min

VITAMINS

(% of daily value based on 2000 calories per day)

MINERALS

(% of daily value based on 2000 calories per day)

Great source of Selenium

A powerful booster of heart health; Helps the regulation of hormones in the body.

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Ocean perch, coated, baked or broiled, fat not added in cooking

Serving Size: large fillet (255g)

* Amount Per Serving
Calories 374.9 cal
Calories from Fat 52.2 cal
% Daily Value
Total Fat 5.8 g 8.9%
Saturated Fat 1.3 g 6.7%
Cholesterol 132.6 mg 44.2%
Sodium 1751.9 mg 73%
Total Carbohydrate 33.4 g 11.1%
Dietary Fiber 1.5 g 6.1%
Sugars (Added) 0 g 0%
Protein 44.2 g 88.5%
 
Vitamins
Vitamin A 153 IU 3.1%
Vitamin B6 0.2 mg 10.2%
Vitamin B12 3.5 mcg 58.7%
Vitamin C 0 mg 0%
Vitamin D 3.3 mcg 0.8%
Vitamin E 0 mg 0%
Vitamin K 2 mcg 2.6%
 
Minerals
Calcium (Ca) 150.5 mg 15.3%
Copper (Cu) 0.1 mg 7.1%
Iron (Fe) 2.6 mg 14.5%
Magnesium (Mg) 74 mg 18.5%
Manganese (Mn) 0 mg 0%
Potassium (K) 578.9 mg 16.5%
Phosphorus (P) 706.4 mg 70.6%
Selenium (Se) 84.9 mcg 121.3%
Zinc (Zn) 1.3 mg 8.8%