We are reader-supported. When you buy through links on our site, we may earn an affiliate commission. Learn more
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
- Vitamin D (D2 + D3) (Fat-soluble Vitamins)
- Parinaric Acid (18:4) (Polyunsaturated Fats)
- Erucic Acid (22:1) (Monounsaturated Fats)
- Docosapentaenoic Acid, DPA (22:5 n-3) (Polyunsaturated Fats)
Also, when compared to all foods, it ranks moderately (Top 500) for 13 additional nutrients.
With the highest ranking of them being
- Eicosapentaenoic Acid, EPA (20:5 n-3) (Polyunsaturated Fats)
- Folate, food (Water-soluble Vitamins)
- Eicosatetraenoic Acid, ETA (20:4) (Polyunsaturated Fats)
- Paullinic Acid (20:1) (Monounsaturated Fats)
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 well (Top 50) for four nutrients.
These are
- Folate, food (Water-soluble Vitamins)
- Folate, total (Water-soluble Vitamins)
- Lauric Acid (12:0) (Saturated Fats)
- Water (Water)
Additionally, a comparison to foods in the same category shows that it ranks moderately (Top 100) for six additional nutrients.
With the highest ranking of them being
- Folate, DFE (Water-soluble Vitamins)
- Magnesium, Mg (Minerals)
- Phylloquinone (Fat-soluble Vitamins)
- Choline (Other Micronutrients)
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
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 |
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).
Showing top 3 of less than a hundred products available. Follow this link to explore the rest on Amazon (#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 / Measurement | Weight in Gr | Weight in Oz |
|---|---|---|
| 1 Cubic Inch, With Bone, Cooked | 11.0 g | 0.4 oz |
| 1 Oz, With Bone, Raw (yield After Cooking, Bone Removed) | 15.0 g | 0.5 oz |
| 1 Cubic Inch, Boneless, Cooked | 17.0 g | 0.6 oz |
| 1 Oz, With Bone, Cooked (yield After Bone Removed) | 19.0 g | 0.7 oz |
| 1 Oz, Boneless, Raw (yield After Cooking) | 23.0 g | 0.8 oz |
| 1 Oz, Boneless, Cooked | 28.4 g | 1.0 oz |
| 1 Small Menpachi (yield After Cooking, Bone Removed) | 98.0 g | 3.5 oz |
| 1 Small Fillet | 113.0 g | 4.0 oz |
| 1 Cup, Cooked, Flaked | 136.0 g | 4.8 oz |
| 1 Medium Fillet | 170.0 g | 6.0 oz |
| 1 Medium Menpachi (yield After Cooking, Bone Removed) | 195.0 g | 6.9 oz |
| 1 Large Fillet | 255.0 g | 9.0 oz |
| 1 Large Menpachi (yield After Cooking, Bone Removed) | 292.0 g | 10.3 oz |
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 Perch | No of Nutrients |
| 85 | |
(Fish) | 98 |
| Ocean Perch | No of Nutrients |
(Coated, Made With Fat) | 56 |
(Coated, Made Without Fat) | 56 |
(Made With Fat) | 49 |
(Made Without Fat) | 49 |
(Unspecified Cooking Method) | 49 |
(Coated) | 53 |
| 46 |
Recommended High Quality Supplements
Choosing a high quality supplement can be quite tricky.
You have to know what to look for and it takes a lot of work to go through the myriad of available products.
We have a whole category dedicated to supplement recommendations that you can use if you're in need of high quality supplements.
We update/review our recommendations several times per year.
Get In Touch With Us!
We welcome each and every question, comment or suggestion you might have about our site! No matter how small, trivial or complicated you think it might be.
We use your questions, comments or suggestions to update and add to our content.
Please don't hesitate to Contact Us and let us know what's on your mind.
Healthy wishes from us at,
