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 perch (yield after cooking, bone removed) (122 g)
211.1 calories, 34.2 from fat
 
Carbs
14.2 g
 
Proteins
28 g
 
Fat
3.8 g
 
Sat. Fat
0.9 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 (a powerful booster of heart health), 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 (reduces the symptoms of arthritis).
  • 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)
56%
Protein
5%
Carbs
3%
Fiber
6%
Fat
5%
Saturated Fat
53%
Cholesterol
19%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

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70 min
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84 min

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 perch (yield after cooking, bone removed) (122g)

* Amount Per Serving
Calories 211.1 cal
Calories from Fat 34.2 cal
% Daily Value
Total Fat 3.8 g 5.9%
Saturated Fat 0.9 g 4.5%
Cholesterol 159.8 mg 53.3%
Sodium 457.5 mg 19.1%
Total Carbohydrate 14.2 g 4.7%
Dietary Fiber 0.9 g 3.4%
Sugars (Added) 0 g 0%
Protein 28 g 56%
 
Vitamins
Vitamin A 101.7 IU 2%
Vitamin B6 0.2 mg 8.7%
Vitamin B12 2.3 mcg 37.6%
Vitamin C 1.7 mg 2.8%
Vitamin D 3.9 mcg 1%
Vitamin E 0 mg 0%
Vitamin K 1.6 mcg 2%
 
Minerals
Calcium (Ca) 141.5 mg 14.6%
Copper (Cu) 0.2 mg 12.2%
Iron (Fe) 2.3 mg 12.7%
Magnesium (Mg) 46.4 mg 11.6%
Manganese (Mn) 0 mg 0%
Potassium (K) 386.7 mg 11%
Phosphorus (P) 302.6 mg 30.3%
Selenium (Se) 24.4 mcg 34.9%
Zinc (Zn) 1.8 mg 12.1%