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 perch (yield after cooking, bone removed) (122 g)
267.2 calories, 120.6 from fat
 
Carbs
11.9 g
 
Proteins
23.5 g
 
Fat
13.4 g
 
Sat. Fat
2.1 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 you to get a good night's sleep), Selenium (stimulates the creation of antioxidants), 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)
47%
Protein
4%
Carbs
3%
Fiber
21%
Fat
11%
Saturated Fat
45%
Cholesterol
19%
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 perch (yield after cooking, bone removed) (122g)

* Amount Per Serving
Calories 267.2 cal
Calories from Fat 120.6 cal
% Daily Value
Total Fat 13.4 g 20.6%
Saturated Fat 2.1 g 10.6%
Cholesterol 134.2 mg 44.7%
Sodium 457.5 mg 19.1%
Total Carbohydrate 11.9 g 4%
Dietary Fiber 0.7 g 2.9%
Sugars (Added) 0 g 0%
Protein 23.5 g 47.1%
 
Vitamins
Vitamin A 85.4 IU 1.7%
Vitamin B6 0.1 mg 7.4%
Vitamin B12 1.9 mcg 31.7%
Vitamin C 1.3 mg 2.2%
Vitamin D 3.3 mcg 0.8%
Vitamin E 0 mg 0%
Vitamin K 13.1 mcg 16.3%
 
Minerals
Calcium (Ca) 118.3 mg 12.2%
Copper (Cu) 0.2 mg 10.2%
Iron (Fe) 1.9 mg 10.7%
Magnesium (Mg) 39 mg 9.8%
Manganese (Mn) 0 mg 0%
Potassium (K) 324.5 mg 9.3%
Phosphorus (P) 255 mg 25.5%
Selenium (Se) 20.5 mcg 29.3%
Zinc (Zn) 1.5 mg 10.2%