Ocean perch, coated, baked or broiled, fat 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)
214.7 calories, 79.2 from fat
 
Carbs
14.1 g
 
Proteins
18.7 g
 
Fat
8.8 g
 
Sat. Fat
1.4 g

KEY FACTS

(learn about health benefits or risks)
  • Ocean perch, coated, baked or broiled, fat added in cooking has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.07 cal/oz).
  • Rich in vitamins and minerals (14.9%/cal) - a good source of Selenium (helps the regulation of hormones in the body), 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, coated, baked or broiled, fat 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 (33% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(1.9 cal/g)
High
Density
(14.9 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
38%
Protein
5%
Carbs
3%
Fiber
14%
Fat
7%
Saturated Fat
19%
Cholesterol
32%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
72 min
29 min
54 min
86 min

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; Important for the stimulation of antibodies.

NUTRITION LABEL

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

Nutrition Facts

Ocean perch, coated, baked or broiled, fat added in cooking

Serving Size: small fillet (113g)

* Amount Per Serving
Calories 214.7 cal
Calories from Fat 79.2 cal
% Daily Value
Total Fat 8.8 g 13.5%
Saturated Fat 1.4 g 7%
Cholesterol 55.4 mg 18.5%
Sodium 776.3 mg 32.3%
Total Carbohydrate 14.1 g 4.7%
Dietary Fiber 0.7 g 2.7%
Sugars (Added) 0 g 0%
Protein 18.7 g 37.5%
 
Vitamins
Vitamin A 64 IU 1.3%
Vitamin B6 0.1 mg 4.3%
Vitamin B12 1.5 mcg 24.9%
Vitamin C 0 mg 0%
Vitamin D 1.5 mcg 0.4%
Vitamin E 0 mg 0%
Vitamin K 7.9 mcg 9.9%
 
Minerals
Calcium (Ca) 63.3 mg 6.8%
Copper (Cu) 0.1 mg 3.1%
Iron (Fe) 1.1 mg 6.2%
Magnesium (Mg) 31.6 mg 7.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 245.2 mg 7%
Phosphorus (P) 299.5 mg 29.9%
Selenium (Se) 36 mcg 51.5%
Zinc (Zn) 0.6 mg 3.7%