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Oven Fried Ocean Perch - Recipe and Nutrition Facts
64

Oven Fried Ocean Perch Recipe

Oven Fried Ocean Perch has a average-calorie, low-carb, average-fat and very high-protein content. It is a good source of Calcium, Iron, Vitamin B6, Vitamin B12, Thiamin, Riboflavin, Niacin and Folate.

The food contains 13.1g 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 55.9 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.

Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. It's low 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 a good source of Vitamin B6 and Vitamin B12.

It gives a good yield of Iron at 7.15 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has an average density of Sodium, thus making it suitable for a low-sodium diet. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. 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 Oven Fried Ocean Perch has been given a composite ranking of 64, and in moderation.

Calorie Breakdown

 Calories from Protein70%
 Calories from Fat14%
 Calories from Carbs16%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin B6
  • Very high in Niacin
  • Very high in Riboflavin
  • Very high in Thiamin
  • Low in Saturated Fat

Why this is bad for you

  • Very high in Cholesterol

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A395 IU7.9%
Vitamin C5.3 mg8.8%
Vitamin D20.4 IU5.1%
Vitamin E0.04 mg0.13%
Thiamin0.49 mg32.7%
Riboflavin0.53 mg31.1%
Niacin8.2 mg40.9%
Vitamin B60.88 mg44%
Folate125.2 mcg31.3%
Vitamin B123.4 mcg56.8%
Pantothenic Acid1 mg10%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium447 mg44.7%
Iron7.1 mg39.7%
Magnesium94.4 mg23.6%
Phosphorus649 mg64.9%
Potassium834.1 mg23.8%
Sodium356 mg14.8%
Zinc3.3 mg22.2%
Copper0.09 mg4.7%
Manganese0.1 mg4.8%
Selenium128.6 mcg183.7%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate13.1 g4.4%
Dietary Fiber0.4 g1.6%
Sugars1.2 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein55.9 g111.8%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat5 g7.7%
Saturated Fat0.8 g4%
Monounsaturated Fat1.9 g
Polyunsaturated Fat1.3 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 336 Calories from Fat 0

% Daily Value *

Total Fat 5 g 7.7%

Saturated Fat 0.8 g 4%

Trans Fat

Cholesterol 124.3 mg 41.4%

Sodium 356 mg 14.8%

Total Carbohydrates 13.1 g 4.4%

Dietary Fiber 0.4 g1.6%

Sugars 1.2 g

Protein 55.9 g 111.8%

Vitamin A 7.9% Vitamin C 8.8%

Calcium 44.7% Iron 39.7%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=760525 Embed Table:

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