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 prevent Alzheimer's disease), Selenium (stimulates the creation of antioxidants), Phosphorus (a vital part of the body growth process) and Calcium (helps you keep slim and trim).
  • 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%