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Ocean Perch (raw): Calorie Count & Nutritional Breakdown

Ocean Perch (raw) contains 94 kcal per 100g, with 18.6g of protein, 0.0g of carbohydrates, and 1.6g of fat. High in protein yet low in fat, making it a lean, nutritious choice. Its low carb content makes it a good fit for ketogenic diets.

  • Contains: Fish
  • Dietary: Keto, Paleo, Halal, Kosher
  • Key Micronutrients (per 100g): Iron 0.50mg, Calcium 20.0mg, Vitamin C 0.0mg
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Nutritional Overview

Ocean Perch (raw) is a seafood item valued for its nutritional profile and versatility in cooking. Per 100g serving, it provides 94 kcal of energy, 18.6g of protein, 0.0g of carbohydrates, and 1.6g of fat.

It is a good source of protein, providing 18.6g per 100g (around 79% of its energy), approximately 37% of the UK Reference Nutrient Intake of 50g per day. Under UK/EU nutrition-claim rules, that meets the "high protein" threshold of at least 20% of energy from protein. Protein plays a key role in muscle repair, immune function, and keeping you feeling full for longer.

With just 1.6g of fat per 100g, it meets the UK/EU "low fat" nutrition-claim threshold. This makes it a lighter option for those monitoring their fat intake as part of a heart-healthy or weight-management diet.

With only 0.0g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet.

Each 100g serving contains 0.10g of salt, meeting the UK/EU "low salt" nutrition-claim threshold. The NHS recommends adults consume no more than 6g of salt per day, so choosing lower-salt foods like this one makes it easier to stay within that limit and supports healthy blood pressure.

Ocean Perch (raw) is suitable for ketogenic (with only 0.0g of carbs per 100g), halal and kosher diets, making it a versatile choice for households with mixed dietary requirements. Ocean Perch (raw) fits your daily goal at 94 kcal per 100g. Our balanced meal calculator shows you exactly that the moment you log it.

Frequently Asked Questions

How many calories are in Ocean Perch (raw)?

Ocean Perch (raw) contains 94 kcal per 100g, which is approximately 5% of the recommended daily intake of 2,000 kcal for an average adult.

Is Ocean Perch (raw) high in protein?

Yes, Ocean Perch (raw) provides 18.6g of protein per 100g (around 79% of its energy), meeting the UK/EU "high protein" nutrition-claim threshold of at least 20% of energy from protein. The UK Reference Nutrient Intake for protein is around 50g per day for adults. A 100g serving of Ocean Perch (raw) provides 37% of this.

Is Ocean Perch (raw) low in fat?

Yes, Ocean Perch (raw) contains only 1.6g of fat per 100g, meeting the UK/EU "low fat" nutrition-claim threshold. This makes it a suitable choice for those watching their fat intake.

Is Ocean Perch (raw) low in sugar?

Yes, Ocean Perch (raw) has only 0.0g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Is Ocean Perch (raw) low in salt?

Yes, Ocean Perch (raw) contains only 0.10g of salt per 100g, meeting the UK/EU "low salt" nutrition-claim threshold. This makes it a suitable choice for those managing their sodium intake as part of a heart-healthy diet.

Is Ocean Perch (raw) keto-friendly?

Yes, with only 0.0g of carbohydrates per 100g, Ocean Perch (raw) fits within a standard ketogenic diet that typically limits carbs to 20-50g per day.

Is Ocean Perch (raw) halal?

Yes, Ocean Perch (raw) is considered halal. However, preparation methods and cross-contamination may vary, so always verify with the specific brand or supplier.

Does Ocean Perch (raw) contain any allergens?

Yes, Ocean Perch (raw) contains the following allergens: fish. Under UK food labelling regulations, these must be clearly declared. Always check the product label if you have food allergies or intolerances.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. Food Standards Agency (FSA) — UK food labelling regulations and traffic-light nutrition guidelines

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

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