Perch, coated, 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)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 medium fillet (170 g)
273.7 calories, 29.7 from fat
 
Carbs
22.3 g
 
Proteins
36.2 g
 
Fat
3.3 g
 
Sat. Fat
0.8 g

KEY FACTS

(learn about health benefits or risks)
  • Perch, coated, 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 (0.06 cal/oz).
  • Rich in vitamins and minerals (18.2%/cal) - a good source of Vitamin B12 (helps you to get a good night's sleep), Selenium (important for the stimulation of antibodies), 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 cooking spray contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (43% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(1.6 cal/g)
High
Density
(18.2 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
72%
Protein
7%
Carbs
4%
Fiber
5%
Fat
4%
Saturated Fat
50%
Cholesterol
33%
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 cooking spray

Serving Size: medium fillet (170g)

* Amount Per Serving
Calories 273.7 cal
Calories from Fat 29.7 cal
% Daily Value
Total Fat 3.3 g 5.1%
Saturated Fat 0.8 g 3.9%
Cholesterol 151.3 mg 50.4%
Sodium 797.3 mg 33.2%
Total Carbohydrate 22.3 g 7.4%
Dietary Fiber 1 g 4.1%
Sugars (Added) 0 g 0%
Protein 36.2 g 72.3%
 
Vitamins
Vitamin A 85 IU 1.7%
Vitamin B6 0.2 mg 10.3%
Vitamin B12 2.9 mcg 49%
Vitamin C 2.2 mg 3.7%
Vitamin D 5.3 mcg 1.3%
Vitamin E 0 mg 0%
Vitamin K 1.4 mcg 1.7%
 
Minerals
Calcium (Ca) 185.3 mg 18.7%
Copper (Cu) 0.3 mg 15.4%
Iron (Fe) 2.9 mg 15.9%
Magnesium (Mg) 61.2 mg 15.3%
Manganese (Mn) 0 mg 0%
Potassium (K) 520.2 mg 14.9%
Phosphorus (P) 389.3 mg 38.9%
Selenium (Se) 30.1 mcg 43%
Zinc (Zn) 2.2 mg 14.8%