Perch, cooked
✓
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)23 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)15 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)
247.5 calories, 111.6 from fat
 
Carbs
11 g
 
Proteins
21.8 g
 
Fat
12.4 g
 
Sat. Fat
2 g

KEY FACTS

(learn about health benefits or risks)
  • Perch, cooked has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.08 cal/oz).
  • Rich in vitamins and minerals (13.5%/cal) - a good source of Vitamin B12 (helps prevent Alzheimer's disease), Selenium (a powerful booster of heart health), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue), Vitamin K (fights Alzheimer's disease) and Calcium (helps prevent cancer).
  • Perch, cooked contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (39% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(2.2 cal/g)
High
Density
(13.5 %/cal)
Medium
Density
(0.6 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
44%
Protein
4%
Carbs
3%
Fiber
19%
Fat
10%
Saturated Fat
41%
Cholesterol
18%
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)

NUTRITION LABEL

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

Nutrition Facts

Perch, cooked

Serving Size: small fillet (113g)

* Amount Per Serving
Calories 247.5 cal
Calories from Fat 111.6 cal
% Daily Value
Total Fat 12.4 g 19.1%
Saturated Fat 2 g 9.8%
Cholesterol 124.3 mg 41.4%
Sodium 423.8 mg 17.7%
Total Carbohydrate 11 g 3.7%
Dietary Fiber 0.7 g 2.7%
Sugars (Added) 0 g 0%
Protein 21.8 g 43.6%
 
Vitamins
Vitamin A 79.1 IU 1.6%
Vitamin B6 0.1 mg 6.8%
Vitamin B12 1.8 mcg 29.4%
Vitamin C 1.2 mg 2.1%
Vitamin D 3.1 mcg 0.8%
Vitamin E 0 mg 0%
Vitamin K 12.1 mcg 15.1%
 
Minerals
Calcium (Ca) 109.6 mg 11.3%
Copper (Cu) 0.2 mg 9.5%
Iron (Fe) 1.8 mg 9.9%
Magnesium (Mg) 36.2 mg 9%
Manganese (Mn) 0 mg 0%
Potassium (K) 300.6 mg 8.6%
Phosphorus (P) 236.2 mg 23.6%
Selenium (Se) 19 mcg 27.1%
Zinc (Zn) 1.4 mg 9.4%