Ocean perch, cooked
✓
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 small fillet (113 g)
145.8 calories, 56.7 from fat
 
Carbs
0.1 g
 
Proteins
21.2 g
 
Fat
6.3 g
 
Sat. Fat
0.9 g

KEY FACTS

(learn about health benefits or risks)
  • Ocean perch, cooked 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 (stimulates the creation of antioxidants), Phosphorus (helps provide effective digestion) and Vitamin B12 (helps you to get a good night's sleep).
  • Ocean perch, cooked 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)
42%
Protein
0%
Carbs
0%
Fiber
10%
Fat
5%
Saturated Fat
24%
Cholesterol
31%
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

Stimulates the creation of antioxidants; Important for the stimulation of antibodies.

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Ocean perch, cooked

Serving Size: small fillet (113g)

* Amount Per Serving
Calories 145.8 cal
Calories from Fat 56.7 cal
% Daily Value
Total Fat 6.3 g 9.7%
Saturated Fat 0.9 g 4.6%
Cholesterol 72.3 mg 24.1%
Sodium 746.9 mg 31.1%
Total Carbohydrate 0.1 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 21.2 g 42.3%
 
Vitamins
Vitamin A 49 IU 1%
Vitamin B6 0.1 mg 4.6%
Vitamin B12 1.9 mcg 31.1%
Vitamin C 0.6 mg 0.9%
Vitamin D 1.7 mcg 0.4%
Vitamin E 0 mg 0%
Vitamin K 4.7 mcg 5.9%
 
Minerals
Calcium (Ca) 39.6 mg 4.5%
Copper (Cu) 0 mg 1.5%
Iron (Fe) 0.3 mg 1.8%
Magnesium (Mg) 31.6 mg 7.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 259.9 mg 7.4%
Phosphorus (P) 342.4 mg 34.2%
Selenium (Se) 39.6 mcg 56.5%
Zinc (Zn) 0.4 mg 2.7%