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 large fillet (255 g)
410.6 calories, 45 from fat
 
Carbs
33.5 g
 
Proteins
54.2 g
 
Fat
5 g
 
Sat. Fat
1.2 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 prevent Alzheimer's disease), Selenium (stimulates the creation of antioxidants), Phosphorus (helps provide effective digestion) and Calcium (helps you build strong bones).
  • 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)
109%
Protein
11%
Carbs
6%
Fiber
8%
Fat
6%
Saturated Fat
76%
Cholesterol
50%
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)

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: large fillet (255g)

* Amount Per Serving
Calories 410.6 cal
Calories from Fat 45 cal
% Daily Value
Total Fat 5 g 7.7%
Saturated Fat 1.2 g 5.8%
Cholesterol 227 mg 75.7%
Sodium 1196 mg 49.8%
Total Carbohydrate 33.5 g 11.2%
Dietary Fiber 1.5 g 6.1%
Sugars (Added) 0 g 0%
Protein 54.2 g 108.5%
 
Vitamins
Vitamin A 127.5 IU 2.6%
Vitamin B6 0.3 mg 15.4%
Vitamin B12 4.4 mcg 73.5%
Vitamin C 3.3 mg 5.5%
Vitamin D 7.9 mcg 2%
Vitamin E 0 mg 0%
Vitamin K 2 mcg 2.6%
 
Minerals
Calcium (Ca) 278 mg 28.1%
Copper (Cu) 0.5 mg 23.1%
Iron (Fe) 4.3 mg 23.8%
Magnesium (Mg) 91.8 mg 23%
Manganese (Mn) 0 mg 0%
Potassium (K) 780.3 mg 22.3%
Phosphorus (P) 584 mg 58.4%
Selenium (Se) 45.1 mcg 64.5%
Zinc (Zn) 3.3 mg 22.3%