Perch, coated, baked or broiled, made with oil
✓
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 large fillet (255 g)
515.1 calories, 164.7 from fat
 
Carbs
31.9 g
 
Proteins
52 g
 
Fat
18.3 g
 
Sat. Fat
2.9 g

KEY FACTS

(learn about health benefits or risks)
  • Perch, coated, baked or broiled, made with oil has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.07 cal/oz).
  • Rich in vitamins and minerals (14.7%/cal) - a good source of Vitamin B12 (helps you to get a good night's sleep), Selenium (stimulates the creation of antioxidants), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue) and Calcium (helps you build strong bones).
  • Perch, coated, baked or broiled, made with oil 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
(2 cal/g)
High
Density
(14.7 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
104%
Protein
11%
Carbs
6%
Fiber
28%
Fat
15%
Saturated Fat
72%
Cholesterol
50%
Sodium
0%
Added Sugar

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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 oil

Serving Size: large fillet (255g)

* Amount Per Serving
Calories 515.1 cal
Calories from Fat 164.7 cal
% Daily Value
Total Fat 18.3 g 28.2%
Saturated Fat 2.9 g 14.7%
Cholesterol 216.8 mg 72.2%
Sodium 1196 mg 49.8%
Total Carbohydrate 31.9 g 10.6%
Dietary Fiber 1.5 g 6.1%
Sugars (Added) 0 g 0%
Protein 52 g 104%
 
Vitamins
Vitamin A 119 IU 2.4%
Vitamin B6 0.3 mg 14.8%
Vitamin B12 4.2 mcg 70.6%
Vitamin C 3.3 mg 5.5%
Vitamin D 7.7 mcg 1.9%
Vitamin E 0 mg 0%
Vitamin K 17.9 mcg 22.3%
 
Minerals
Calcium (Ca) 267.8 mg 28.1%
Copper (Cu) 0.4 mg 22.2%
Iron (Fe) 4.1 mg 22.8%
Magnesium (Mg) 89.3 mg 22.3%
Manganese (Mn) 0 mg 0%
Potassium (K) 747.2 mg 21.3%
Phosphorus (P) 561 mg 56.1%
Selenium (Se) 43.1 mcg 61.6%
Zinc (Zn) 3.2 mg 21.4%