Food · Finfish and Shellfish Products
Ocean perch nutrition facts
A typical portion of ocean perch (3 oz; 85 g, fish, Atlantic, cooked, dry heat) has 80 calories and 16g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 79 calories (fish, Atlantic, raw) to 96 (fish, Atlantic, cooked, dry heat).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Fish, ocean perch, Atlantic, cooked, dry heat, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 18.5g
- more than 69% of 8,218 USDA reference foods
- Calories per 100 g
- 96
- more than 27% of reference foods
- Sodium per 100 g
- 347mg
- more than 75% of reference foods
3 oz weighs 85 g in USDA's record for Fish, ocean perch, Atlantic, cooked, dry heat (FDC 175126).
Where the calories come from: 0% carbohydrate, 19% fat and 81% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Vitamin B121.5 µg in 3 oz (85 g), 61% of the Daily Value
- Selenium29 µg in 3 oz (85 g), 53% of the Daily Value
- Phosphorus255 mg in 3 oz (85 g), 20% of the Daily Value
- Choline67 mg in 3 oz (85 g), 12% of the Daily Value
Source: USDA FoodData Central (FDC 175126), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of ocean perch USDA describes
Fish, Atlantic, cooked, dry heat has the most calories per 100 g (96); the fewest: Fish, Atlantic, raw (79)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Fish, ocean perch, Atlantic, cooked, dry heat | 96 | 18.5 g | 1.9 g | 347 mg |
| Fish, ocean perch, Atlantic, raw | 79 | 15.3 g | 1.5 g | 287 mg |
Every nutrient in this record (115)
The portion is 3 oz (85 g); % DV is for that portion.
Energy, macronutrients and sugars (20)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 15.7 g | 18.5 g | 31% |
| Total lipid (fat) | 1.59 g | 1.87 g | 2% |
| Carbohydrate, by difference | 0 g | 0 g | 0% |
| Ash | 1.36 g | 1.60 g | |
| Energy | 81.6 kcal | 96.0 kcal | |
| Starch | 0 g | 0 g | |
| Glucose | 0 g | 0 g | |
| Fructose | 0 g | 0 g | |
| Lactose | 0 g | 0 g | |
| Maltose | 0 g | 0 g | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 63.1 g | 74.2 g | |
| Total Sugars | 0 g | 0 g | |
| Galactose | 0 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | 0% |
| Cholesterol | 53.5 mg | 63.0 mg | 18% |
| Fatty acids, total trans | 0.0093 g | 0.011 g | |
| Fatty acids, total saturated | 0.28 g | 0.33 g | 1% |
| Fatty acids, total monounsaturated | 0.49 g | 0.57 g | |
| Fatty acids, total polyunsaturated | 0.31 g | 0.37 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 28.9 mg | 34.0 mg | 2% |
| Iron, Fe | 0.23 mg | 0.27 mg | 1% |
| Magnesium, Mg | 22.9 mg | 27.0 mg | 5% |
| Phosphorus, P | 255 mg | 300 mg | 20% |
| Potassium, K | 192 mg | 226 mg | 4% |
| Sodium, Na | 295 mg | 347 mg | 13% |
| Zinc, Zn | 0.30 mg | 0.35 mg | 3% |
| Copper, Cu | 0.022 mg | 0.026 mg | 2% |
| Manganese, Mn | 0.011 mg | 0.013 mg | 0% |
| Selenium, Se | 29.4 µg | 34.6 µg | 53% |
Vitamins (34)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 12.8 µg | 15.0 µg | |
| Vitamin A, RAE | 12.8 µg | 15.0 µg | 1% |
| Carotene, beta | 0 µg | 0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.77 mg | 0.91 mg | 5% |
| Vitamin D3 (cholecalciferol) | 1.19 µg | 1.40 µg | |
| Vitamin D (D2 + D3) | 1.19 µg | 1.40 µg | 6% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 0 µg | 0 µg | |
| Tocopherol, beta | 0 mg | 0 mg | |
| Tocopherol, gamma | 0 mg | 0 mg | |
| Tocopherol, delta | 0 mg | 0 mg | |
| Tocotrienol, alpha | 0 mg | 0 mg | |
| Tocotrienol, beta | 0 mg | 0 mg | |
| Tocotrienol, gamma | 0 mg | 0 mg | |
| Tocotrienol, delta | 0 mg | 0 mg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.039 mg | 0.046 mg | 3% |
| Riboflavin | 0.048 mg | 0.057 mg | 4% |
| Niacin | 1.03 mg | 1.22 mg | 6% |
| Pantothenic acid | 0.28 mg | 0.33 mg | |
| Vitamin B-6 | 0.071 mg | 0.084 mg | 4% |
| Folate, total | 8.50 µg | 10.0 µg | |
| Vitamin B-12 | 1.46 µg | 1.72 µg | 61% |
| Choline, total | 66.8 mg | 78.6 mg | 12% |
| Vitamin K (Menaquinone-4) | 0.17 µg | 0.20 µg | |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | |
| Vitamin K (phylloquinone) | 0.085 µg | 0.10 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 8.50 µg | 10.0 µg | |
| Folate, DFE | 8.50 µg | 10.0 µg | 2% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.19 g | 0.23 g | |
| Threonine | 0.72 g | 0.85 g | |
| Isoleucine | 0.74 g | 0.87 g | |
| Leucine | 1.27 g | 1.50 g | |
| Lysine | 1.50 g | 1.77 g | |
| Methionine | 0.50 g | 0.59 g | |
| Cystine | 0.16 g | 0.19 g | |
| Phenylalanine | 0.66 g | 0.77 g | |
| Tyrosine | 0.56 g | 0.66 g | |
| Valine | 0.76 g | 0.90 g | |
| Arginine | 1.04 g | 1.23 g | |
| Histidine | 0.33 g | 0.39 g | |
| Alanine | 0.93 g | 1.09 g | |
| Aspartic acid | 1.60 g | 1.88 g | |
| Glutamic acid | 2.48 g | 2.92 g | |
| Glycine | 0.69 g | 0.82 g | |
| Proline | 0.54 g | 0.64 g | |
| Serine | 0.65 g | 0.76 g |
Fatty acids (30)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0.0017 g | 0.0020 g | |
| SFA 14:0 | 0.061 g | 0.072 g | |
| SFA 16:0 | 0.16 g | 0.19 g | |
| SFA 18:0 | 0.047 g | 0.055 g | |
| SFA 20:0 | 0.0017 g | 0.0020 g | |
| MUFA 18:1 | 0.19 g | 0.23 g | |
| PUFA 18:2 | 0.033 g | 0.039 g | |
| PUFA 18:3 | 0.016 g | 0.019 g | |
| PUFA 20:4 | 0.0093 g | 0.011 g | |
| PUFA 22:6 n-3 (DHA) | 0.16 g | 0.19 g | |
| SFA 22:0 | 0.00085 g | 0.0010 g | |
| MUFA 14:1 | 0.0017 g | 0.0020 g | |
| MUFA 16:1 | 0.079 g | 0.093 g | |
| PUFA 18:4 | 0.0085 g | 0.010 g | |
| MUFA 20:1 | 0.16 g | 0.18 g | |
| PUFA 20:5 n-3 (EPA) | 0.064 g | 0.075 g | |
| MUFA 22:1 | 0.030 g | 0.035 g | |
| PUFA 22:5 n-3 (DPA) | 0.010 g | 0.012 g | |
| SFA 15:0 | 0.0043 g | 0.0050 g | |
| SFA 17:0 | 0.0034 g | 0.0040 g | |
| SFA 24:0 | 0.00085 g | 0.0010 g | |
| MUFA 24:1 c | 0.014 g | 0.017 g | |
| PUFA 20:2 n-6 c,c | 0.0043 g | 0.0050 g | |
| MUFA 17:1 | 0.012 g | 0.014 g | |
| PUFA 20:3 | 0.0076 g | 0.0090 g | |
| MUFA 15:1 | 0.00085 g | 0.0010 g |
Source: USDA FoodData Central, FDC 175126: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in ocean perch?
80 in 3 oz (85 g) of fish, Atlantic, cooked, dry heat; 79 to 96 per 100 g across USDA's descriptions.
How much protein is in ocean perch?
16g in 3 oz; 18.5 g per 100 g.
How much sodium is in ocean perch?
290mg in 3 oz; 347 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov