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 medium fillet (170 g)
372.3 calories, 167.4 from fat
 
Carbs
16.5 g
 
Proteins
32.8 g
 
Fat
18.6 g
 
Sat. Fat
2.9 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 (helps the regulation of hormones in the body), 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)
66%
Protein
6%
Carbs
4%
Fiber
29%
Fat
15%
Saturated Fat
62%
Cholesterol
27%
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: medium fillet (170g)

* Amount Per Serving
Calories 372.3 cal
Calories from Fat 167.4 cal
% Daily Value
Total Fat 18.6 g 28.7%
Saturated Fat 2.9 g 14.7%
Cholesterol 187 mg 62.3%
Sodium 637.5 mg 26.6%
Total Carbohydrate 16.5 g 5.5%
Dietary Fiber 1 g 4.1%
Sugars (Added) 0 g 0%
Protein 32.8 g 65.6%
 
Vitamins
Vitamin A 119 IU 2.4%
Vitamin B6 0.2 mg 10.3%
Vitamin B12 2.7 mcg 44.2%
Vitamin C 1.9 mg 3.1%
Vitamin D 4.6 mcg 1.1%
Vitamin E 0 mg 0%
Vitamin K 18.2 mcg 22.7%
 
Minerals
Calcium (Ca) 164.9 mg 17%
Copper (Cu) 0.3 mg 14.3%
Iron (Fe) 2.7 mg 14.9%
Magnesium (Mg) 54.4 mg 13.6%
Manganese (Mn) 0 mg 0%
Potassium (K) 452.2 mg 12.9%
Phosphorus (P) 355.3 mg 35.5%
Selenium (Se) 28.6 mcg 40.8%
Zinc (Zn) 2.1 mg 14.2%