Perch, coated, baked or broiled, made without fat
✓
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 small fillet (113 g)
179.7 calories, 17.1 from fat
 
Carbs
14.8 g
 
Proteins
24.1 g
 
Fat
1.9 g
 
Sat. Fat
0.5 g

KEY FACTS

(learn about health benefits or risks)
  • Perch, coated, baked or broiled, made without fat 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 (18.4%/cal) - a good source of Vitamin B12 (helps you to get a good night's sleep), Selenium (helps the regulation of hormones in the body), Phosphorus (a vital part of the body growth process) and Calcium (helps prevent cancer).
  • Perch, coated, baked or broiled, made without fat 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
(18.4 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
48%
Protein
5%
Carbs
3%
Fiber
3%
Fat
3%
Saturated Fat
34%
Cholesterol
22%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
60 min
24 min
45 min
72 min

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 without fat

Serving Size: small fillet (113g)

* Amount Per Serving
Calories 179.7 cal
Calories from Fat 17.1 cal
% Daily Value
Total Fat 1.9 g 2.9%
Saturated Fat 0.5 g 2.5%
Cholesterol 100.6 mg 33.5%
Sodium 530 mg 22.1%
Total Carbohydrate 14.8 g 4.9%
Dietary Fiber 0.7 g 2.7%
Sugars (Added) 0 g 0%
Protein 24.1 g 48.2%
 
Vitamins
Vitamin A 56.5 IU 1.1%
Vitamin B6 0.1 mg 6.8%
Vitamin B12 2 mcg 32.6%
Vitamin C 1.5 mg 2.4%
Vitamin D 3.5 mcg 0.9%
Vitamin E 0 mg 0%
Vitamin K 0.9 mcg 1.1%
 
Minerals
Calcium (Ca) 124.3 mg 12.4%
Copper (Cu) 0.2 mg 10.3%
Iron (Fe) 1.9 mg 10.5%
Magnesium (Mg) 40.7 mg 10.2%
Manganese (Mn) 0 mg 0%
Potassium (K) 346.9 mg 9.9%
Phosphorus (P) 259.9 mg 26%
Selenium (Se) 20 mcg 28.6%
Zinc (Zn) 1.5 mg 9.9%