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 perch (yield after cooking, bone removed) (163 g)
329.3 calories, 105.3 from fat
 
Carbs
20.4 g
 
Proteins
33.3 g
 
Fat
11.7 g
 
Sat. Fat
1.9 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 (a powerful booster of heart health), Phosphorus (helps provide effective digestion) and Calcium (helps prevent cancer).
  • 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)
67%
Protein
7%
Carbs
4%
Fiber
18%
Fat
9%
Saturated Fat
46%
Cholesterol
32%
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 perch (yield after cooking, bone removed) (163g)

* Amount Per Serving
Calories 329.3 cal
Calories from Fat 105.3 cal
% Daily Value
Total Fat 11.7 g 18%
Saturated Fat 1.9 g 9.4%
Cholesterol 138.6 mg 46.2%
Sodium 764.5 mg 31.9%
Total Carbohydrate 20.4 g 6.8%
Dietary Fiber 1 g 3.9%
Sugars (Added) 0 g 0%
Protein 33.3 g 66.5%
 
Vitamins
Vitamin A 76.1 IU 1.5%
Vitamin B6 0.2 mg 9.5%
Vitamin B12 2.7 mcg 45.1%
Vitamin C 2.1 mg 3.5%
Vitamin D 4.9 mcg 1.2%
Vitamin E 0 mg 0%
Vitamin K 11.4 mcg 14.3%
 
Minerals
Calcium (Ca) 171.2 mg 17.9%
Copper (Cu) 0.3 mg 14.2%
Iron (Fe) 2.6 mg 14.6%
Magnesium (Mg) 57.1 mg 14.3%
Manganese (Mn) 0 mg 0%
Potassium (K) 477.6 mg 13.6%
Phosphorus (P) 358.6 mg 35.9%
Selenium (Se) 27.5 mcg 39.4%
Zinc (Zn) 2.1 mg 13.7%