Perch, baked or broiled, made with cooking spray
✓
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)23 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)15 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)
300.9 calories, 36 from fat
 
Carbs
0.5 g
 
Proteins
62 g
 
Fat
4 g
 
Sat. Fat
0.7 g

KEY FACTS

(learn about health benefits or risks)
  • Perch, baked or broiled, made with cooking spray has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.04 cal/oz).
  • Rich in vitamins and minerals (25.4%/cal) - a good source of Vitamin B12 (helps prevent Alzheimer's disease), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue), Selenium (important for the stimulation of antibodies) and Calcium (helps prevent cancer).
  • Perch, baked or broiled, made with cooking spray contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (49% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Medium
Density
(1.2 cal/g)
High
Density
(25.4 %/cal)
Medium
Density
(0.6 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
124%
Protein
0%
Carbs
0%
Fiber
6%
Fat
3%
Saturated Fat
96%
Cholesterol
42%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

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VITAMINS

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

Great source of Vitamin B12

Helps you to get a good night's sleep; Helps prevent Alzheimer's disease.

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, baked or broiled, made with cooking spray

Serving Size: large fillet (255g)

* Amount Per Serving
Calories 300.9 cal
Calories from Fat 36 cal
% Daily Value
Total Fat 4 g 6.1%
Saturated Fat 0.7 g 3.3%
Cholesterol 288.2 mg 96.1%
Sodium 1017.5 mg 42.4%
Total Carbohydrate 0.5 g 0.2%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 62 g 124.1%
 
Vitamins
Vitamin A 85 IU 1.7%
Vitamin B6 0.3 mg 17.3%
Vitamin B12 5.5 mcg 91%
Vitamin C 5.6 mg 9.4%
Vitamin D 9.7 mcg 2.4%
Vitamin E 0 mg 0%
Vitamin K 0.3 mcg 0.3%
 
Minerals
Calcium (Ca) 257.6 mg 25.5%
Copper (Cu) 0.5 mg 24.1%
Iron (Fe) 2.9 mg 16%
Magnesium (Mg) 96.9 mg 24.2%
Manganese (Mn) 0 mg 0%
Potassium (K) 864.5 mg 24.7%
Phosphorus (P) 640.1 mg 64%
Selenium (Se) 40.3 mcg 57.6%
Zinc (Zn) 3.5 mg 23.6%