Perch, coated, baked or broiled, made with margarine
✓
Small Fillet113 g
✓
Medium Fillet170 g
✓
Large Fillet255 g
✓
Small Perch (yield After Cooking, Bone Removed)82 g
✓
Medium Perch (yield After Cooking, Bone Removed)122 g
✓
Large Perch (yield After Cooking, Bone Removed)163 g
✓
Small Bass (yield After Cooking, Bone Removed)82 g
✓
Medium Bass (yield After Cooking, Bone Removed)163 g
✓
Large Bass (yield After Cooking, Bone Removed)490 g
✓
Small Crappie (yield After Cooking, Bone Removed)82 g
✓
Medium Crappie (yield After Cooking, Bone Removed)163 g
✓
Large Crappie (yield After Cooking, Bone Removed)490 g
✓
Cup, Cooked, Flaked136 g
✓
Oz, Boneless, Raw (yield After Cooking)27 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)18 g
✓
Oz, With Bone, Cooked (yield After Bone Removed)19 g
✓
Cubic Inch, With Bone, Cooked (yield After Bone Removed)11 g
✓
Cubic Inch, Boneless, Cooked17 g

Calories in 1 cup, cooked, flaked (136 g)
248.9 calories, 62.1 from fat
 
Carbs
17 g
 
Proteins
27.7 g
 
Fat
6.9 g
 
Sat. Fat
1.4 g

KEY FACTS

(learn about health benefits or risks)
  • Perch, coated, baked or broiled, made with margarine has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.06 cal/oz).
  • Rich in vitamins and minerals (16.6%/cal) - a good source of Vitamin B12 (helps you to get a good night's sleep), Selenium (a powerful booster of heart health), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue) and Calcium (helps prevent cancer).
  • Perch, coated, baked or broiled, made with margarine contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (41% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(1.8 cal/g)
High
Density
(16.6 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
55%
Protein
6%
Carbs
3%
Fiber
11%
Fat
7%
Saturated Fat
39%
Cholesterol
27%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
83 min
33 min
62 min
100 min

VITAMINS

(% of daily value based on 2000 calories per day)

MINERALS

(% of daily value based on 2000 calories per day)

Good source of minerals

Minerals are extremely important for your health!

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Perch, coated, baked or broiled, made with margarine

Serving Size: cup, cooked, flaked (136g)

* Amount Per Serving
Calories 248.9 cal
Calories from Fat 62.1 cal
% Daily Value
Total Fat 6.9 g 10.6%
Saturated Fat 1.4 g 6.9%
Cholesterol 115.6 mg 38.5%
Sodium 637.8 mg 26.6%
Total Carbohydrate 17 g 5.7%
Dietary Fiber 0.8 g 3.3%
Sugars (Added) 0 g 0%
Protein 27.7 g 55.4%
 
Vitamins
Vitamin A 281.1 IU 5.6%
Vitamin B6 0.2 mg 7.9%
Vitamin B12 2.3 mcg 37.6%
Vitamin C 1.8 mg 2.9%
Vitamin D 4.1 mcg 1%
Vitamin E 0 mg 0%
Vitamin K 9.1 mcg 11.4%
 
Minerals
Calcium (Ca) 144.2 mg 15%
Copper (Cu) 0.2 mg 11.8%
Iron (Fe) 2.2 mg 12.1%
Magnesium (Mg) 47.6 mg 11.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 401.2 mg 11.5%
Phosphorus (P) 299.2 mg 29.9%
Selenium (Se) 23 mcg 32.8%
Zinc (Zn) 1.7 mg 11.4%