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 small menpachi (yield after cooking, bone removed) (98 g)
186.2 calories, 68.4 from fat
 
Carbs
12.3 g
 
Proteins
16.3 g
 
Fat
7.6 g
 
Sat. Fat
1.2 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 (a vital part of the body growth process) 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)
33%
Protein
4%
Carbs
2%
Fiber
12%
Fat
6%
Saturated Fat
16%
Cholesterol
28%
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: small menpachi (yield after cooking, bone removed) (98g)

* Amount Per Serving
Calories 186.2 cal
Calories from Fat 68.4 cal
% Daily Value
Total Fat 7.6 g 11.7%
Saturated Fat 1.2 g 6.1%
Cholesterol 48 mg 16%
Sodium 673.3 mg 28.1%
Total Carbohydrate 12.3 g 4.1%
Dietary Fiber 0.6 g 2.4%
Sugars (Added) 0 g 0%
Protein 16.3 g 32.5%
 
Vitamins
Vitamin A 55.5 IU 1.1%
Vitamin B6 0.1 mg 3.7%
Vitamin B12 1.3 mcg 21.6%
Vitamin C 0 mg 0%
Vitamin D 1.3 mcg 0.3%
Vitamin E 0 mg 0%
Vitamin K 6.9 mcg 8.6%
 
Minerals
Calcium (Ca) 54.9 mg 5.9%
Copper (Cu) 0.1 mg 2.6%
Iron (Fe) 1 mg 5.3%
Magnesium (Mg) 27.4 mg 6.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 212.7 mg 6.1%
Phosphorus (P) 259.7 mg 26%
Selenium (Se) 31.3 mcg 44.7%
Zinc (Zn) 0.5 mg 3.2%