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 large fillet (255 g)
558.5 calories, 252 from fat
 
Carbs
24.8 g
 
Proteins
49.2 g
 
Fat
28 g
 
Sat. Fat
4.4 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 (stimulates the creation of antioxidants), Phosphorus (a vital part of the body growth process), Vitamin K (helps prevent cancer) and Calcium (helps you build strong bones).
  • 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)
98%
Protein
8%
Carbs
6%
Fiber
43%
Fat
22%
Saturated Fat
94%
Cholesterol
40%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

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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: large fillet (255g)

* Amount Per Serving
Calories 558.5 cal
Calories from Fat 252 cal
% Daily Value
Total Fat 28 g 43%
Saturated Fat 4.4 g 22.1%
Cholesterol 280.5 mg 93.5%
Sodium 956.3 mg 39.8%
Total Carbohydrate 24.8 g 8.3%
Dietary Fiber 1.5 g 6.1%
Sugars (Added) 0 g 0%
Protein 49.2 g 98.4%
 
Vitamins
Vitamin A 178.5 IU 3.6%
Vitamin B6 0.3 mg 15.4%
Vitamin B12 4 mcg 66.3%
Vitamin C 2.8 mg 4.7%
Vitamin D 6.9 mcg 1.7%
Vitamin E 0 mg 0%
Vitamin K 27.3 mcg 34.1%
 
Minerals
Calcium (Ca) 247.4 mg 25.5%
Copper (Cu) 0.4 mg 21.4%
Iron (Fe) 4 mg 22.4%
Magnesium (Mg) 81.6 mg 20.4%
Manganese (Mn) 0 mg 0%
Potassium (K) 678.3 mg 19.4%
Phosphorus (P) 533 mg 53.3%
Selenium (Se) 42.8 mcg 61.2%
Zinc (Zn) 3.2 mg 21.2%