Baked Ocean Perch has a average-calorie, low-carb, high-fat and very high-protein content. It is a good source of Calcium and Vitamin B12.
The food contains 8.9g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 38.3 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. It's average MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
It has a high density of Sodium, thus making it unsuitable for a low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Based on the composite nutritive standing Baked Ocean Perch has been given a composite ranking of 37, and in moderation.
Calories from Protein | 48% | |
Calories from Fat | 41% | |
Calories from Carbs | 11% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 835 IU | 16.7% | ||
Vitamin C | 5.9 mg | 9.9% | ||
Vitamin D | 0 IU | |||
Vitamin E | 0.58 mg | 1.9% | ||
Thiamin | 0.17 mg | 11.1% | ||
Riboflavin | 0.28 mg | 16.6% | ||
Niacin | 2.7 mg | 13.6% | ||
Vitamin B6 | 0.38 mg | 19.1% | ||
Folate | 21.6 mcg | 5.4% | ||
Vitamin B12 | 1.6 mcg | 26.9% | ||
Pantothenic Acid | 0.64 mg | 6.4% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 602 mg | 60.2% | ||
Iron | 1.7 mg | 9.7% | ||
Magnesium | 62 mg | 15.5% | ||
Phosphorus | 562 mg | 56.2% | ||
Potassium | 480.2 mg | 13.7% | ||
Sodium | 910.6 mg | 37.9% | ||
Zinc | 1.8 mg | 11.8% | ||
Copper | 0.07 mg | 3.7% | ||
Manganese | 0.1 mg | 5.2% | ||
Selenium | 64.5 mcg | 92.1% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 8.9 g | 3% | ||
Dietary Fiber | 1 g | 4% | ||
Sugars | 2.5 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 38.3 g | 76.6% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 14.6 g | 22.5% | ||
Saturated Fat | 7.4 g | 37% | ||
Monounsaturated Fat | 3.7 g | |||
Polyunsaturated Fat | 0.9 g |
Serving size
Amount Per Serving
Calories 321 Calories from Fat 0
% Daily Value *
Total Fat 14.6 g 22.5%
Saturated Fat 7.4 g 37%
Trans Fat
Cholesterol 86.4 mg 28.8%
Sodium 910.6 mg 37.9%
Total Carbohydrates 8.9 g 3%
Dietary Fiber 1 g4%
Sugars 2.5 g
Protein 38.3 g 76.6%
Vitamin A 16.7% Vitamin C 9.9%
Calcium 60.2% Iron 9.7%
*Based on a 2000 Calorie diet
Per Serving | Calories 279
Protein 4.2 g | Carbs 35.4 g | Fat 14.8 g
Per Serving | Calories 258
Protein 13.4 g | Carbs 46.2 g | Fat 4.6 g
Per Serving | Calories 165
Protein 26.8 g | Carbs 9.2 g | Fat 3.9 g
Per Serving | Calories 293
Protein 28 g | Carbs 26.4 g | Fat 9.5 g
Per Serving | Calories 415
Protein 36.2 g | Carbs 61.3 g | Fat 3.5 g
Per Serving | Calories 322
Protein 28.2 g | Carbs 25.9 g | Fat 9.9 g
Per Serving | Calories 150
Protein 8.6 g | Carbs 26.4 g | Fat 0.7 g
Per Serving | Calories 400
Protein 27.9 g | Carbs 17.4 g | Fat 26.2 g