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 medium fillet (170 g)
249.9 calories, 34.2 from fat
 
Carbs
22.3 g
 
Proteins
29.5 g
 
Fat
3.8 g
 
Sat. Fat
0.9 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 (a vital part of the body growth process) and Vitamin B12 (helps you to get a good night's sleep).
  • 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)
59%
Protein
7%
Carbs
4%
Fiber
6%
Fat
5%
Saturated Fat
30%
Cholesterol
49%
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, coated, baked or broiled, fat not added in cooking

Serving Size: medium fillet (170g)

* Amount Per Serving
Calories 249.9 cal
Calories from Fat 34.2 cal
% Daily Value
Total Fat 3.8 g 5.9%
Saturated Fat 0.9 g 4.5%
Cholesterol 88.4 mg 29.5%
Sodium 1167.9 mg 48.7%
Total Carbohydrate 22.3 g 7.4%
Dietary Fiber 1 g 4.1%
Sugars (Added) 0 g 0%
Protein 29.5 g 59%
 
Vitamins
Vitamin A 102 IU 2%
Vitamin B6 0.1 mg 6.8%
Vitamin B12 2.3 mcg 39.1%
Vitamin C 0 mg 0%
Vitamin D 2.2 mcg 0.6%
Vitamin E 0 mg 0%
Vitamin K 1.4 mcg 1.7%
 
Minerals
Calcium (Ca) 100.3 mg 10.2%
Copper (Cu) 0.1 mg 4.8%
Iron (Fe) 1.7 mg 9.6%
Magnesium (Mg) 49.3 mg 12.3%
Manganese (Mn) 0 mg 0%
Potassium (K) 385.9 mg 11%
Phosphorus (P) 470.9 mg 47.1%
Selenium (Se) 56.6 mcg 80.9%
Zinc (Zn) 0.9 mg 5.9%