Ocean perch, 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)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 medium fillet (170 g)
219.3 calories, 85.5 from fat
 
Carbs
0.2 g
 
Proteins
31.8 g
 
Fat
9.5 g
 
Sat. Fat
1.4 g

KEY FACTS

(learn about health benefits or risks)
  • Ocean perch, 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 (0.05 cal/oz).
  • Rich in vitamins and minerals (22%/cal) - a good source of Selenium (important for the stimulation of antibodies), 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, 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 (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)
64%
Protein
0%
Carbs
0%
Fiber
15%
Fat
7%
Saturated Fat
36%
Cholesterol
47%
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, baked or broiled, fat added in cooking

Serving Size: medium fillet (170g)

* Amount Per Serving
Calories 219.3 cal
Calories from Fat 85.5 cal
% Daily Value
Total Fat 9.5 g 14.5%
Saturated Fat 1.4 g 6.9%
Cholesterol 108.8 mg 36.3%
Sodium 1123.7 mg 46.8%
Total Carbohydrate 0.2 g 0.1%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 31.8 g 63.7%
 
Vitamins
Vitamin A 73.7 IU 1.5%
Vitamin B6 0.1 mg 6.9%
Vitamin B12 2.8 mcg 46.8%
Vitamin C 0.9 mg 1.4%
Vitamin D 2.6 mcg 0.6%
Vitamin E 0 mg 0%
Vitamin K 7.1 mcg 8.9%
 
Minerals
Calcium (Ca) 59.5 mg 6.8%
Copper (Cu) 0 mg 2.2%
Iron (Fe) 0.5 mg 2.6%
Magnesium (Mg) 47.6 mg 11.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 391 mg 11.2%
Phosphorus (P) 515.1 mg 51.5%
Selenium (Se) 59.5 mcg 85%
Zinc (Zn) 0.6 mg 4.1%