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 medium fillet (170 g)
270.3 calories, 25.2 from fat
 
Carbs
22.3 g
 
Proteins
36.3 g
 
Fat
2.8 g
 
Sat. Fat
0.7 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 prevent Alzheimer's disease), Selenium (a powerful booster of heart health), Phosphorus (a vital part of the body growth process) and Calcium (helps you keep slim and trim).
  • 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)
73%
Protein
7%
Carbs
4%
Fiber
4%
Fat
4%
Saturated Fat
50%
Cholesterol
33%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

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90 min
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108 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: medium fillet (170g)

* Amount Per Serving
Calories 270.3 cal
Calories from Fat 25.2 cal
% Daily Value
Total Fat 2.8 g 4.3%
Saturated Fat 0.7 g 3.7%
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 36.3 g 72.5%
 
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) 187 mg 18.7%
Copper (Cu) 0.3 mg 15.5%
Iron (Fe) 2.9 mg 15.9%
Magnesium (Mg) 61.2 mg 15.3%
Manganese (Mn) 0 mg 0%
Potassium (K) 521.9 mg 14.9%
Phosphorus (P) 391 mg 39.1%
Selenium (Se) 30.1 mcg 43%
Zinc (Zn) 2.2 mg 15%