Ocean perch, coated, baked or broiled, fat not 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 large menpachi (yield after cooking, bone removed) (292 g)
429.2 calories, 59.4 from fat
 
Carbs
38.3 g
 
Proteins
50.7 g
 
Fat
6.6 g
 
Sat. Fat
1.5 g

KEY FACTS

(learn about health benefits or risks)
  • Ocean perch, coated, baked or broiled, fat not 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 (18.9%/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, coated, baked or broiled, fat not 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 (35% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(1.5 cal/g)
High
Density
(18.9 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
101%
Protein
13%
Carbs
7%
Fiber
10%
Fat
8%
Saturated Fat
51%
Cholesterol
84%
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 not added in cooking

Serving Size: large menpachi (yield after cooking, bone removed) (292g)

* Amount Per Serving
Calories 429.2 cal
Calories from Fat 59.4 cal
% Daily Value
Total Fat 6.6 g 10.2%
Saturated Fat 1.5 g 7.7%
Cholesterol 151.8 mg 50.6%
Sodium 2006 mg 83.6%
Total Carbohydrate 38.3 g 12.8%
Dietary Fiber 1.8 g 7%
Sugars (Added) 0 g 0%
Protein 50.7 g 101.3%
 
Vitamins
Vitamin A 175.2 IU 3.5%
Vitamin B6 0.2 mg 11.7%
Vitamin B12 4 mcg 67.2%
Vitamin C 0 mg 0%
Vitamin D 3.8 mcg 0.9%
Vitamin E 0 mg 0%
Vitamin K 2.3 mcg 2.9%
 
Minerals
Calcium (Ca) 172.3 mg 17.5%
Copper (Cu) 0.2 mg 8.2%
Iron (Fe) 3 mg 16.5%
Magnesium (Mg) 84.7 mg 21.2%
Manganese (Mn) 0 mg 0%
Potassium (K) 662.8 mg 18.9%
Phosphorus (P) 808.8 mg 80.9%
Selenium (Se) 97.2 mcg 138.9%
Zinc (Zn) 1.5 mg 10.1%