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 large fillet (255 g)
329 calories, 127.8 from fat
 
Carbs
0.3 g
 
Proteins
47.8 g
 
Fat
14.2 g
 
Sat. Fat
2.1 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 (helps the regulation of hormones in the body), Phosphorus (helps provide effective digestion) and Vitamin B12 (helps you to get a good night's sleep).
  • 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)
96%
Protein
0%
Carbs
0%
Fiber
22%
Fat
10%
Saturated Fat
54%
Cholesterol
70%
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

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

NUTRITION LABEL

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

Nutrition Facts

Ocean perch, cooked

Serving Size: large fillet (255g)

* Amount Per Serving
Calories 329 cal
Calories from Fat 127.8 cal
% Daily Value
Total Fat 14.2 g 21.8%
Saturated Fat 2.1 g 10.4%
Cholesterol 163.2 mg 54.4%
Sodium 1685.6 mg 70.2%
Total Carbohydrate 0.3 g 0.1%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 47.8 g 95.5%
 
Vitamins
Vitamin A 110.5 IU 2.2%
Vitamin B6 0.2 mg 10.3%
Vitamin B12 4.2 mcg 70.1%
Vitamin C 1.3 mg 2.1%
Vitamin D 3.8 mcg 1%
Vitamin E 0 mg 0%
Vitamin K 10.7 mcg 13.4%
 
Minerals
Calcium (Ca) 89.3 mg 10.2%
Copper (Cu) 0.1 mg 3.3%
Iron (Fe) 0.7 mg 4%
Magnesium (Mg) 71.4 mg 17.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 586.5 mg 16.8%
Phosphorus (P) 772.7 mg 77.3%
Selenium (Se) 89.3 mcg 127.5%
Zinc (Zn) 0.9 mg 6.1%