Perch, baked or broiled, made with cooking spray
✓
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)
200.6 calories, 23.4 from fat
 
Carbs
0.3 g
 
Proteins
41.4 g
 
Fat
2.6 g
 
Sat. Fat
0.4 g

KEY FACTS

(learn about health benefits or risks)
  • Perch, baked or broiled, made with cooking spray has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.04 cal/oz).
  • Rich in vitamins and minerals (25.4%/cal) - a good source of Vitamin B12 (helps prevent Alzheimer's disease), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue), Selenium (helps the regulation of hormones in the body) and Calcium (helps you keep slim and trim).
  • Perch, baked or broiled, made with cooking spray contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (49% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Medium
Density
(1.2 cal/g)
High
Density
(25.4 %/cal)
Medium
Density
(0.6 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
83%
Protein
0%
Carbs
0%
Fiber
4%
Fat
2%
Saturated Fat
64%
Cholesterol
28%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
67 min
27 min
50 min
80 min

VITAMINS

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

Great source of Vitamin B12

Helps prevent Alzheimer's disease; Helps you to get a good night's sleep.

MINERALS

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

Good source of minerals

Minerals are extremely important for your health!

NUTRITION LABEL

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

Nutrition Facts

Perch, baked or broiled, made with cooking spray

Serving Size: medium fillet (170g)

* Amount Per Serving
Calories 200.6 cal
Calories from Fat 23.4 cal
% Daily Value
Total Fat 2.6 g 4.1%
Saturated Fat 0.4 g 2.2%
Cholesterol 192.1 mg 64%
Sodium 678.3 mg 28.3%
Total Carbohydrate 0.3 g 0.1%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 41.4 g 82.7%
 
Vitamins
Vitamin A 56.7 IU 1.1%
Vitamin B6 0.2 mg 11.6%
Vitamin B12 3.6 mcg 60.6%
Vitamin C 3.7 mg 6.2%
Vitamin D 6.5 mcg 1.6%
Vitamin E 0 mg 0%
Vitamin K 0.2 mcg 0.2%
 
Minerals
Calcium (Ca) 171.7 mg 17%
Copper (Cu) 0.3 mg 16.1%
Iron (Fe) 1.9 mg 10.7%
Magnesium (Mg) 64.6 mg 16.2%
Manganese (Mn) 0 mg 0%
Potassium (K) 576.3 mg 16.5%
Phosphorus (P) 426.7 mg 42.7%
Selenium (Se) 26.9 mcg 38.4%
Zinc (Zn) 2.4 mg 15.8%