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 small fillet (113 g)
166.1 calories, 23.4 from fat
 
Carbs
14.8 g
 
Proteins
19.6 g
 
Fat
2.6 g
 
Sat. Fat
0.6 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 (stimulates the creation of antioxidants), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue) 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)
39%
Protein
5%
Carbs
3%
Fiber
4%
Fat
3%
Saturated Fat
20%
Cholesterol
32%
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; A powerful booster of heart health.

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: small fillet (113g)

* Amount Per Serving
Calories 166.1 cal
Calories from Fat 23.4 cal
% Daily Value
Total Fat 2.6 g 3.9%
Saturated Fat 0.6 g 3%
Cholesterol 58.8 mg 19.6%
Sodium 776.3 mg 32.3%
Total Carbohydrate 14.8 g 4.9%
Dietary Fiber 0.7 g 2.7%
Sugars (Added) 0 g 0%
Protein 19.6 g 39.2%
 
Vitamins
Vitamin A 67.8 IU 1.4%
Vitamin B6 0.1 mg 4.5%
Vitamin B12 1.6 mcg 26%
Vitamin C 0 mg 0%
Vitamin D 1.5 mcg 0.4%
Vitamin E 0 mg 0%
Vitamin K 0.9 mcg 1.1%
 
Minerals
Calcium (Ca) 66.7 mg 6.8%
Copper (Cu) 0.1 mg 3.2%
Iron (Fe) 1.2 mg 6.4%
Magnesium (Mg) 32.8 mg 8.2%
Manganese (Mn) 0 mg 0%
Potassium (K) 256.5 mg 7.3%
Phosphorus (P) 313 mg 31.3%
Selenium (Se) 37.6 mcg 53.8%
Zinc (Zn) 0.6 mg 3.9%