Perch, coated, 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)27 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)18 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)
219 calories, 24.3 from fat
 
Carbs
17.9 g
 
Proteins
28.9 g
 
Fat
2.7 g
 
Sat. Fat
0.6 g

KEY FACTS

(learn about health benefits or risks)
  • Perch, coated, 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 (0.06 cal/oz).
  • Rich in vitamins and minerals (18.2%/cal) - a good source of Vitamin B12 (helps you to get a good night's sleep), Selenium (helps the regulation of hormones in the body), Phosphorus (helps provide effective digestion) and Calcium (helps prevent cancer).
  • Perch, coated, 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 (43% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(1.6 cal/g)
High
Density
(18.2 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
58%
Protein
6%
Carbs
3%
Fiber
4%
Fat
3%
Saturated Fat
40%
Cholesterol
27%
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)

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, coated, baked or broiled, made with cooking spray

Serving Size: cup, cooked, flaked (136g)

* Amount Per Serving
Calories 219 cal
Calories from Fat 24.3 cal
% Daily Value
Total Fat 2.7 g 4.1%
Saturated Fat 0.6 g 3.1%
Cholesterol 121 mg 40.3%
Sodium 637.8 mg 26.6%
Total Carbohydrate 17.9 g 6%
Dietary Fiber 0.8 g 3.3%
Sugars (Added) 0 g 0%
Protein 28.9 g 57.9%
 
Vitamins
Vitamin A 68 IU 1.4%
Vitamin B6 0.2 mg 8.2%
Vitamin B12 2.4 mcg 39.2%
Vitamin C 1.8 mg 2.9%
Vitamin D 4.2 mcg 1.1%
Vitamin E 0 mg 0%
Vitamin K 1.1 mcg 1.4%
 
Minerals
Calcium (Ca) 148.2 mg 15%
Copper (Cu) 0.2 mg 12.3%
Iron (Fe) 2.3 mg 12.7%
Magnesium (Mg) 49 mg 12.2%
Manganese (Mn) 0 mg 0%
Potassium (K) 416.2 mg 11.9%
Phosphorus (P) 311.4 mg 31.1%
Selenium (Se) 24.1 mcg 34.4%
Zinc (Zn) 1.8 mg 11.9%