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Nutritional Profile of Steamed Or Poached Ocean Perch

We got 46 nutritional values in our nutrition profile for Steamed Or Poached Ocean Perch.

Nutrient content compared to all foods

When comparing its nutrient content to all foods in our tool we find that it ranks well (Top 250) for five nutrients.

Most notable of them being

Also, when compared to all foods, it ranks decently (Top 500) for 13 additional nutrients.

With the highest ranking of them being

Nutrient content compared to foods in the same category

A comparison between its nutrient content to foods in the same category (Finfish and Shellfish Products) shows that it ranks high (Top 50) for four nutrients.

These are

Additionally, a comparison to foods in the same category shows that it ranks decently (Top 100) for six additional nutrients.

With the highest ranking of them being

You can find these and more nutrient rankings below.

Table of Contents

Nutrient Content Of Steamed Or Poached Ocean Perch

The nutrient content of food is mainly divided into macro- and micronutrients.

Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.

After that you'll find our detailed nutrient profile with all measured nutrients.

Macronutrient profile of Steamed Or Poached Ocean Perch

Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.

In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.

Figure 1. Macronutrient profile of Steamed Or Poached Ocean Perch

1.9%
19.2%
77.9%
Fats
Protein
Water

Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.

And now, let's look at the detailed nutrient profile!

Detailed nutrient profile of Steamed Or Poached Ocean Perch

Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.

All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.

If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.

Nutrient Profile: Steamed Or Poached Ocean Perch

In food category: Finfish and Shellfish Products

Fatty Acids (4)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Fatty Acids, total monounsaturated
597 mg
169.2 mg
306
2287
Fatty Acids, total polyunsaturated
382 mg
108.3 mg
340
2133
Fatty Acids, total saturated
343 mg
97.2 mg
337
2475
Total Lipid (Fat)
1.9 g
550 mg
321
1554
Saturated Fats (4)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Lauric Acid (12:0)
3 mg
0.9 mg
46
707
Myristic Acid (14:0)
75 mg
21.3 mg
191
1075
Palmitic Acid (16:0)
195 mg
55.3 mg
340
2082
Stearic Acid (18:0)
58 mg
16.4 mg
326
1633
Monounsaturated Fats (4)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Erucic Acid (22:1)
36 mg
10.2 mg
113
175
Oleic Acid (18:1)
236 mg
66.9 mg
327
2580
Palmitoleic Acid (16:1)
97 mg
27.5 mg
245
886
Paullinic Acid (20:1)
192 mg
54.4 mg
126
285
Polyunsaturated Fats (7)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Docosahexaenoic Acid, DHA (22:6 n-3)
192 mg
54.4 mg
206
247
Docosapentaenoic Acid, DPA (22:5 n-3)
13 mg
3.7 mg
155
184
Eicosapentaenoic Acid, EPA (20:5 n-3)
78 mg
22.1 mg
226
261
Eicosatetraenoic Acid, ETA (20:4)
11 mg
3.1 mg
157
283
Linoleic Acid (18:2 n-6)
40 mg
11.3 mg
313
2354
Linolenic Acid (18:3)
20 mg
5.7 mg
239
936
Parinaric Acid (18:4)
10 mg
2.8 mg
128
155
Protein (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Protein
19.2 g
5.4 g
103
366
Water-soluble Vitamins (8)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Folate, DFE
9 µg
2.6 µg
53
446
Folate, food
9 µg
2.6 µg
40
280
Folate, total
9 µg
2.6 µg
44
384
Niacin
1.1 mg
303.3 µg
351
1537
Riboflavin
54 µg
15.3 µg
209
757
Thiamin
40 µg
11.3 µg
182
844
Vitamin B12
1.6 µg
0.5 µg
238
568
Vitamin B6
73 µg
20.7 µg
294
908
Fat-soluble Vitamins (5)per
100g
per
Oz
Rank
Cat.
Rank
Foods
alpha-Tocopherol
960 µg
272.2 µg
149
547
Phylloquinone
0.1 µg
0.03 µg
89
924
Retinol
12 µg
3.4 µg
124
469
Vitamin A, RAE
12 µg
3.4 µg
125
701
Vitamin D (D2 + D3)
1.5 µg
0.4 µg
120
142
Minerals (9)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Calcium, Ca
36 mg
10.2 mg
93
511
Copper, Cu
26 µg
7.4 µg
233
823
Iron, Fe
280 µg
79.4 µg
209
901
Magnesium, Mg
26 mg
7.4 mg
65
319
Phosphorus, P
281 mg
79.7 mg
97
383
Potassium, K
200 mg
56.7 mg
261
698
Selenium, Se
36 µg
10.2 µg
152
331
Sodium, Na
407 mg
115.4 mg
137
742
Zinc, Zn
360 µg
102.1 µg
188
891
Other Micronutrients (2)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Cholesterol
65 mg
18.4 mg
106
316
Choline
81.7 mg
23.2 mg
90
345
Water (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Water
77.9 g
22.1 g
48
761
Other (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Kcal (Energy)
99 kcal
28.1 kcal
166
589
Figure 2. Nutritional profile of steamed or poached ocean perch with 46 nutrient values.

Foods Available Online

We searched Amazon for "Ocean Perch" and found these products.

You can click on an image or the link below for further details of each product (#ad).

Common Serving Sizes Of Steamed Or Poached Ocean Perch

Here's some of the different portion/serving sizes to get a sense of the weight.

Amount / MeasurementWeight in GrWeight in Oz
1 Cubic Inch, With Bone, Cooked11.0 g0.4 oz
1 Oz, With Bone, Raw (yield After Cooking, Bone Removed)15.0 g0.5 oz
1 Cubic Inch, Boneless, Cooked17.0 g0.6 oz
1 Oz, With Bone, Cooked (yield After Bone Removed)19.0 g0.7 oz
1 Oz, Boneless, Raw (yield After Cooking)23.0 g0.8 oz
1 Oz, Boneless, Cooked28.4 g1.0 oz
1 Small Menpachi (yield After Cooking, Bone Removed)98.0 g3.5 oz
1 Small Fillet113.0 g4.0 oz
1 Cup, Cooked, Flaked136.0 g4.8 oz
1 Medium Fillet170.0 g6.0 oz
1 Medium Menpachi (yield After Cooking, Bone Removed)195.0 g6.9 oz
1 Large Fillet255.0 g9.0 oz
1 Large Menpachi (yield After Cooking, Bone Removed)292.0 g10.3 oz
Figure 3. Common serving sizes of steamed or poached ocean perch

9 Similar Finfish or Shellfish Products

Explore the nutrient content of similar finfish and shellfish products below by clicking on their names.

Similar Finfish and Shellfish Products 1 - 9

Click on a food to explore all of the nutrients it contains.

Atlantic Ocean PerchNo of
Nutrients
85
98
Ocean PerchNo of
Nutrients
(Coated, Made With Fat)
56
(Coated, Made Without Fat)
56
49
49
(Unspecified Cooking Method)
49
53
46
Figure 4. Similar finfish and shellfish products 1 to 9.

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