Ocean perch, steamed or poached
✓
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, Cooked11 g
✓
Cubic Inch, Boneless, Cooked17 g

Calories in 1 medium fillet (170 g)
168.3 calories, 29.7 from fat
 
Carbs
0 g
 
Proteins
32.7 g
 
Fat
3.3 g
 
Sat. Fat
0.6 g

KEY FACTS

(learn about health benefits or risks)
  • Ocean perch, steamed or poached has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.04 cal/oz).
  • Rich in vitamins and minerals (26.8%/cal) - a good source of Selenium (a powerful booster of heart health), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue) and Vitamin B12 (helps you to get a good night's sleep).
  • Ocean perch, steamed or poached contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (39% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Low
Density
(1 cal/g)
High
Density
(26.8 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
66%
Protein
0%
Carbs
0%
Fiber
5%
Fat
3%
Saturated Fat
37%
Cholesterol
45%
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

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

NUTRITION LABEL

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

Nutrition Facts

Ocean perch, steamed or poached

Serving Size: medium fillet (170g)

* Amount Per Serving
Calories 168.3 cal
Calories from Fat 29.7 cal
% Daily Value
Total Fat 3.3 g 5.1%
Saturated Fat 0.6 g 2.9%
Cholesterol 110.5 mg 36.8%
Sodium 1086.3 mg 45.3%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 32.7 g 65.5%
 
Vitamins
Vitamin A 68 IU 1.4%
Vitamin B6 0.1 mg 6.2%
Vitamin B12 2.7 mcg 45.3%
Vitamin C 0 mg 0%
Vitamin D 2.6 mcg 0.6%
Vitamin E 0 mg 0%
Vitamin K 0.2 mcg 0.2%
 
Minerals
Calcium (Ca) 59.5 mg 6.8%
Copper (Cu) 0 mg 2.3%
Iron (Fe) 0.5 mg 2.6%
Magnesium (Mg) 44.2 mg 11.1%
Manganese (Mn) 0 mg 0%
Potassium (K) 340 mg 9.7%
Phosphorus (P) 477.7 mg 47.8%
Selenium (Se) 61.2 mcg 87.4%
Zinc (Zn) 0.6 mg 4.2%