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 medium fillet (170 g)
323 calories, 118.8 from fat
 
Carbs
21.3 g
 
Proteins
28.2 g
 
Fat
13.2 g
 
Sat. Fat
2.1 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 (important for the stimulation of antibodies), Phosphorus (a vital part of the body growth process) and Vitamin B12 (helps you to get a good night's sleep).
  • 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)
56%
Protein
7%
Carbs
4%
Fiber
20%
Fat
11%
Saturated Fat
28%
Cholesterol
49%
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: medium fillet (170g)

* Amount Per Serving
Calories 323 cal
Calories from Fat 118.8 cal
% Daily Value
Total Fat 13.2 g 20.3%
Saturated Fat 2.1 g 10.5%
Cholesterol 83.3 mg 27.8%
Sodium 1167.9 mg 48.7%
Total Carbohydrate 21.3 g 7.1%
Dietary Fiber 1 g 4.1%
Sugars (Added) 0 g 0%
Protein 28.2 g 56.4%
 
Vitamins
Vitamin A 96.3 IU 1.9%
Vitamin B6 0.1 mg 6.5%
Vitamin B12 2.2 mcg 37.4%
Vitamin C 0 mg 0%
Vitamin D 2.2 mcg 0.6%
Vitamin E 0 mg 0%
Vitamin K 11.9 mcg 14.9%
 
Minerals
Calcium (Ca) 95.2 mg 10.2%
Copper (Cu) 0.1 mg 4.6%
Iron (Fe) 1.7 mg 9.3%
Magnesium (Mg) 47.6 mg 11.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 368.9 mg 10.5%
Phosphorus (P) 450.5 mg 45.1%
Selenium (Se) 54.2 mcg 77.5%
Zinc (Zn) 0.8 mg 5.6%