Ocean perch, coated, baked or broiled, fat 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)
484.5 calories, 178.2 from fat
 
Carbs
31.9 g
 
Proteins
42.3 g
 
Fat
19.8 g
 
Sat. Fat
3.2 g

KEY FACTS

(learn about health benefits or risks)
  • Ocean perch, coated, baked or broiled, fat added in cooking has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.07 cal/oz).
  • Rich in vitamins and minerals (14.9%/cal) - a good source of Selenium (helps the regulation of hormones in the body), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue) and Vitamin B12 (helps prevent Alzheimer's disease).
  • Ocean perch, coated, baked or broiled, fat 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 (33% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(1.9 cal/g)
High
Density
(14.9 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
85%
Protein
11%
Carbs
6%
Fiber
31%
Fat
16%
Saturated Fat
42%
Cholesterol
73%
Sodium
0%
Added Sugar

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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; Stimulates the creation of antioxidants.

NUTRITION LABEL

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

Nutrition Facts

Ocean perch, coated, baked or broiled, fat added in cooking

Serving Size: large fillet (255g)

* Amount Per Serving
Calories 484.5 cal
Calories from Fat 178.2 cal
% Daily Value
Total Fat 19.8 g 30.5%
Saturated Fat 3.2 g 15.8%
Cholesterol 125 mg 41.6%
Sodium 1751.9 mg 73%
Total Carbohydrate 31.9 g 10.6%
Dietary Fiber 1.5 g 6.1%
Sugars (Added) 0 g 0%
Protein 42.3 g 84.6%
 
Vitamins
Vitamin A 144.5 IU 2.9%
Vitamin B6 0.2 mg 9.7%
Vitamin B12 3.4 mcg 56.1%
Vitamin C 0 mg 0%
Vitamin D 3.3 mcg 0.8%
Vitamin E 0 mg 0%
Vitamin K 17.9 mcg 22.3%
 
Minerals
Calcium (Ca) 142.8 mg 15.3%
Copper (Cu) 0.1 mg 6.9%
Iron (Fe) 2.5 mg 13.9%
Magnesium (Mg) 71.4 mg 17.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 553.4 mg 15.8%
Phosphorus (P) 675.8 mg 67.6%
Selenium (Se) 81.3 mcg 116.2%
Zinc (Zn) 1.2 mg 8.3%