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 cup, cooked, flaked (136 g)
297.8 calories, 134.1 from fat
 
Carbs
13.2 g
 
Proteins
26.2 g
 
Fat
14.9 g
 
Sat. Fat
2.4 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 (helps provide effective digestion), Vitamin K (helps prevent cancer) 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)
53%
Protein
4%
Carbs
3%
Fiber
23%
Fat
12%
Saturated Fat
50%
Cholesterol
21%
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: cup, cooked, flaked (136g)

* Amount Per Serving
Calories 297.8 cal
Calories from Fat 134.1 cal
% Daily Value
Total Fat 14.9 g 23%
Saturated Fat 2.4 g 11.8%
Cholesterol 149.6 mg 49.9%
Sodium 510 mg 21.3%
Total Carbohydrate 13.2 g 4.4%
Dietary Fiber 0.8 g 3.3%
Sugars (Added) 0 g 0%
Protein 26.2 g 52.5%
 
Vitamins
Vitamin A 95.2 IU 1.9%
Vitamin B6 0.2 mg 8.2%
Vitamin B12 2.1 mcg 35.4%
Vitamin C 1.5 mg 2.5%
Vitamin D 3.7 mcg 0.9%
Vitamin E 0 mg 0%
Vitamin K 14.6 mcg 18.2%
 
Minerals
Calcium (Ca) 131.9 mg 13.6%
Copper (Cu) 0.2 mg 11.4%
Iron (Fe) 2.1 mg 11.9%
Magnesium (Mg) 43.5 mg 10.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 361.8 mg 10.3%
Phosphorus (P) 284.2 mg 28.4%
Selenium (Se) 22.8 mcg 32.6%
Zinc (Zn) 1.7 mg 11.3%