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 small fillet (113 g)
111.9 calories, 19.8 from fat
 
Carbs
0 g
 
Proteins
21.8 g
 
Fat
2.2 g
 
Sat. Fat
0.4 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 (stimulates the creation of antioxidants), Phosphorus (helps provide effective digestion) 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)
44%
Protein
0%
Carbs
0%
Fiber
3%
Fat
2%
Saturated Fat
25%
Cholesterol
30%
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

A powerful booster of heart health; Helps the regulation of hormones in the body.

NUTRITION LABEL

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

Nutrition Facts

Ocean perch, steamed or poached

Serving Size: small fillet (113g)

* Amount Per Serving
Calories 111.9 cal
Calories from Fat 19.8 cal
% Daily Value
Total Fat 2.2 g 3.4%
Saturated Fat 0.4 g 1.9%
Cholesterol 73.5 mg 24.5%
Sodium 722.1 mg 30.1%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 21.8 g 43.5%
 
Vitamins
Vitamin A 45.2 IU 0.9%
Vitamin B6 0.1 mg 4.1%
Vitamin B12 1.8 mcg 30.1%
Vitamin C 0 mg 0%
Vitamin D 1.7 mcg 0.4%
Vitamin E 0 mg 0%
Vitamin K 0.1 mcg 0.1%
 
Minerals
Calcium (Ca) 39.6 mg 4.5%
Copper (Cu) 0 mg 1.5%
Iron (Fe) 0.3 mg 1.8%
Magnesium (Mg) 29.4 mg 7.3%
Manganese (Mn) 0 mg 0%
Potassium (K) 226 mg 6.5%
Phosphorus (P) 317.5 mg 31.8%
Selenium (Se) 40.7 mcg 58.1%
Zinc (Zn) 0.4 mg 2.8%