OpenNutrition

AboutDownload
Ocean Perch, Cooked

Ocean Perch, Cooked

EverydayCooked

Cooked ocean perch is a lean, white-fleshed fish known for its mild flavor and firm, flaky texture. As a cooked fish, it provides a good source of high-quality protein and omega-3 fatty acids, contributing to heart health. Ocean perch is often prepared by baking, grilling, or pan-frying, offering a versatile and nutritious meal option.

Macro Impact

A 3 oz serving contains 82 calories, 16g protein, 0g carbs, and 2g fat.

Calorie Burn

How long would it take to burn off 82 calories?
Walking3.5 mph, moderate pace
19 min
YogaModerate effort, gentle pace
14 min
SwimmingModerate effort, freestyle
10 min
Biking12-14 mph, moderate effort
8 min
StairsStair climbing, moderate pace
9 min
Running5 mph (12 min/mile)
7 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories82
% Daily Value*
Total Fat2g
2%
Saturated Fat0.3g
1%
Trans Fat0.0g
Polyunsaturated Fat0.3g
Monounsaturated Fat0.5g
Cholesterol54mg
18%
Sodium295mg
13%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein16g
Vitamin D1mcg
6%
Calcium29mg
2%
Iron0.2mg
1%
Potassium192mg
4%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
2 / 78 g
2%
Monounsaturated
0 / 31 g
2%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
54 / 300 g
18%
Omega 3
0 / 5 g
8%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
16 / 80 g
20%
Amino Acids
Histidine
0 / 3 g
11%
Isoleucine
1 / 2 g
47%
Leucine
1 / 3 g
41%
Lysine
2 / 2 g
63%
Methionine
1 / 1 g
42%
Phenylalanine
1 / 2 g
33%
Threonine
1 / 1 g
61%
Tryptophan
0 / 0 g
61%
Valine
1 / 2 g
37%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
2 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
3%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
1 / 15 mg
7%
Pantothenic Acid, B5
0 / 5 mg
6%
Pyridoxine, B6
0 / 1 mg
5%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
2 / 2 mcg
61%
Folate
9 / 400 mcg
2%
Vitamin A
13 / 800 mcg
2%
Vitamin C
0 / 83 mg
0%
Vitamin D
1 / 15 mcg
8%
Vitamin E
1 / 15 mg
5%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
29 / 1k mg
3%
Copper
0 / 1 mg
2%
Iron
0 / 13 mg
2%
Magnesium
23 / 370 mg
6%
Manganese
0 / 2 mg
1%
Phosphorous
255 / 700 mg
36%
Potassium
192 / 3k mg
6%
Selenium
29 / 55 mcg
53%
Sodium
295 / 2.3k mg
13%
Zinc
0 / 10 mg
3%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
63 g
Caffeine
0 mg
Choline
67 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Fish, ocean perch, Atlantic, cooked, dry heat. USDA Standard Reference, Legacy. Food ID 175126.
  2. 2.Fish, ocean perch (rosefish, redfish), atlantic, baked or broiled. Canadian Nutrient File. Food ID 3032.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

By using this database, you acknowledge and explicitly agree to these terms.

© 2025 Snackbar Apps LLC