Perch, coated, fried, 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)
294.1 calories, 47.7 from fat
 
Carbs
19.8 g
 
Proteins
39 g
 
Fat
5.3 g
 
Sat. Fat
1.3 g

KEY FACTS

(learn about health benefits or risks)
  • Perch, coated, fried, 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 (18.7%/cal) - a good source of Vitamin B12 (helps you to get a good night's sleep), Selenium (stimulates the creation of antioxidants), Phosphorus (a vital part of the body growth process), Calcium (helps prevent cancer), Iron (plays a key role in providing strength to the immune system) and Copper (helps balance blood cholesterol levels).
  • Perch, coated, fried, 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 (46% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(1.7 cal/g)
High
Density
(18.7 %/cal)
Medium
Density
(0.6 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
78%
Protein
7%
Carbs
5%
Fiber
8%
Fat
6%
Saturated Fat
74%
Cholesterol
27%
Sodium
0%
Added Sugar

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VITAMINS

(% of daily value based on 2000 calories per day)

Great source of Vitamin B12

Helps prevent Alzheimer's disease; Helps you to get a good night's sleep.

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, fried, made with cooking spray

Serving Size: medium fillet (170g)

* Amount Per Serving
Calories 294.1 cal
Calories from Fat 47.7 cal
% Daily Value
Total Fat 5.3 g 8.2%
Saturated Fat 1.3 g 6.3%
Cholesterol 222.7 mg 74.2%
Sodium 637.5 mg 26.6%
Total Carbohydrate 19.8 g 6.6%
Dietary Fiber 1.2 g 4.8%
Sugars (Added) 0 g 0%
Protein 39 g 78%
 
Vitamins
Vitamin A 141.7 IU 2.8%
Vitamin B6 0.2 mg 12.2%
Vitamin B12 3.1 mcg 52.4%
Vitamin C 2.4 mg 4%
Vitamin D 5.4 mcg 1.4%
Vitamin E 0 mg 0%
Vitamin K 2.2 mcg 2.8%
 
Minerals
Calcium (Ca) 197.2 mg 20.4%
Copper (Cu) 0.3 mg 17%
Iron (Fe) 3.2 mg 17.7%
Magnesium (Mg) 64.6 mg 16.2%
Manganese (Mn) 0 mg 0%
Potassium (K) 538.9 mg 15.4%
Phosphorus (P) 421.6 mg 42.2%
Selenium (Se) 34 mcg 48.6%
Zinc (Zn) 2.5 mg 16.9%