Ocean perch, cooked
✓
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)23 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)15 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 cup, cooked, flaked (136 g)
175.4 calories, 68.4 from fat
 
Carbs
0.1 g
 
Proteins
25.5 g
 
Fat
7.6 g
 
Sat. Fat
1.1 g

KEY FACTS

(learn about health benefits or risks)
  • Ocean perch, cooked 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 (22%/cal) - a good source of Selenium (a powerful booster of heart health), Phosphorus (helps provide effective digestion) and Vitamin B12 (helps prevent Alzheimer's disease).
  • Ocean perch, cooked contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (37% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Medium
Density
(1.3 cal/g)
High
Density
(22 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
51%
Protein
0%
Carbs
0%
Fiber
12%
Fat
6%
Saturated Fat
29%
Cholesterol
38%
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

Stimulates the creation of antioxidants; Helps the regulation of hormones in the body.

NUTRITION LABEL

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

Nutrition Facts

Ocean perch, cooked

Serving Size: cup, cooked, flaked (136g)

* Amount Per Serving
Calories 175.4 cal
Calories from Fat 68.4 cal
% Daily Value
Total Fat 7.6 g 11.6%
Saturated Fat 1.1 g 5.5%
Cholesterol 87 mg 29%
Sodium 899 mg 37.5%
Total Carbohydrate 0.1 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 25.5 g 50.9%
 
Vitamins
Vitamin A 58.9 IU 1.2%
Vitamin B6 0.1 mg 5.5%
Vitamin B12 2.2 mcg 37.4%
Vitamin C 0.7 mg 1.1%
Vitamin D 2 mcg 0.5%
Vitamin E 0 mg 0%
Vitamin K 5.7 mcg 7.1%
 
Minerals
Calcium (Ca) 47.6 mg 5.4%
Copper (Cu) 0 mg 1.8%
Iron (Fe) 0.4 mg 2.1%
Magnesium (Mg) 38.1 mg 9.5%
Manganese (Mn) 0 mg 0%
Potassium (K) 312.8 mg 8.9%
Phosphorus (P) 412.1 mg 41.2%
Selenium (Se) 47.6 mcg 68%
Zinc (Zn) 0.5 mg 3.3%