If you're looking for a nutritious and delicious seafood option, 3 oz of raw ocean perch is a great choice! With only 110 calories per serving, it's a low-calorie way to get all the benefits of seafood.
But that's not all - ocean perch is also a great source of protein, healthy fats, and essential vitamins and minerals. It's easy to prepare and versatile enough to be used in a variety of different dishes. Here's what you need to know about the nutritional content of ocean perch.
In this article, we'll explore the calorie, protein, fat, carbohydrate, omega-3 fatty acid, cholesterol, iron, vitamin D, calcium, and sodium content of ocean perch. With this information, you'll be able to make informed choices about adding this tasty fish to your diet.
Calories in Ocean Perch
A 3 oz serving of raw ocean perch contains approximately 110 calories. This makes it a low-calorie option for seafood lovers!
Protein Content in Ocean Perch
Ocean perch is a great source of protein, with approximately 21 grams of protein per 3 oz serving. This can help you feel full longer and provide your muscles with the fuel they need to grow and recover.
Fat Content in Ocean Perch
Ocean perch is a good source of heart-healthy omega-3 fatty acids, with approximately 1 gram of total fat per 3 oz serving. These fats can help reduce inflammation and lower your risk of heart disease and stroke.
Carbohydrate Content in Ocean Perch
Ocean perch contains very little carbohydrates, with less than 1 gram per 3 oz serving. This makes it a great option for those following a low-carb or ketogenic diet.
Omega-3 Fatty Acids in Ocean Perch
Ocean perch is a good source of healthy omega-3 fatty acids, with approximately 250-350 milligrams per 3 oz serving. These fats are essential for brain health, heart health, and reducing inflammation in the body.
Cholesterol Content in Ocean Perch
Ocean perch is a low-cholesterol option for seafood lovers, with approximately 50-60 milligrams of cholesterol per 3 oz serving. This makes it a good choice for those watching their cholesterol levels.
Iron Content in Ocean Perch
Ocean perch is a good source of iron, with approximately 1.2 milligrams per 3 oz serving. Iron is essential for carrying oxygen through your blood and keeping your energy levels up.
Vitamin D in Ocean Perch
Ocean perch is a good source of vitamin D, with approximately 3-5 micrograms per 3 oz serving. Vitamin D is important for bone health, immune system function, and overall health and wellbeing.
Calcium Content in Ocean Perch
Ocean perch contains a moderate amount of calcium, with approximately 20-30 milligrams per 3 oz serving. Calcium is important for maintaining healthy bones and teeth, and for other functions in the body such as muscle function and nerve signaling.
Sodium Content in Ocean Perch
Ocean perch is a low-sodium option for seafood lovers, with approximately 60-80 milligrams of sodium per 3 oz serving. This makes it a good choice for those watching their sodium intake.
When it comes to seafood, ocean perch is a tasty and nutritious option that's easy to prepare and great for your health.
FAQs About Ocean Perch
1. Is raw ocean perch safe to eat?
Raw ocean perch carries a risk of foodborne illness, so it's recommended to cook it thoroughly before eating.
2. How many calories does 3 oz of raw ocean perch contain?
3 oz of raw ocean perch contains 110 calories.
3. What are the nutritional benefits of eating ocean perch?
Ocean perch is a rich source of protein and essential amino acids. It is also a good source of omega-3 fatty acids, vitamins B12, and D, as well as minerals such as magnesium, calcium, and selenium.
4. How can I cook ocean perch?
Ocean perch can be cooked in various ways, including baking, frying, grilling or even poaching.
5. Is it safe to eat ocean perch for pregnant women?
Yes, ocean perch is safe to eat for pregnant women, however, it is advised to limit their intake to two portions per week due to the possibility of mercury contamination. It is also recommended that pregnant women cook the fish thoroughly.