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 small perch (yield after cooking, bone removed) (82 g)
132 calories, 14.4 from fat
 
Carbs
10.8 g
 
Proteins
17.4 g
 
Fat
1.6 g
 
Sat. Fat
0.4 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 (helps the regulation of hormones in the body), 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)
35%
Protein
4%
Carbs
2%
Fiber
3%
Fat
2%
Saturated Fat
24%
Cholesterol
16%
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: small perch (yield after cooking, bone removed) (82g)

* Amount Per Serving
Calories 132 cal
Calories from Fat 14.4 cal
% Daily Value
Total Fat 1.6 g 2.5%
Saturated Fat 0.4 g 1.9%
Cholesterol 73 mg 24.3%
Sodium 384.6 mg 16%
Total Carbohydrate 10.8 g 3.6%
Dietary Fiber 0.5 g 2%
Sugars (Added) 0 g 0%
Protein 17.4 g 34.9%
 
Vitamins
Vitamin A 41 IU 0.8%
Vitamin B6 0.1 mg 5%
Vitamin B12 1.4 mcg 23.6%
Vitamin C 1.1 mg 1.8%
Vitamin D 2.5 mcg 0.6%
Vitamin E 0 mg 0%
Vitamin K 0.7 mcg 0.8%
 
Minerals
Calcium (Ca) 89.4 mg 9%
Copper (Cu) 0.1 mg 7.4%
Iron (Fe) 1.4 mg 7.7%
Magnesium (Mg) 29.5 mg 7.4%
Manganese (Mn) 0 mg 0%
Potassium (K) 250.9 mg 7.2%
Phosphorus (P) 187.8 mg 18.8%
Selenium (Se) 14.5 mcg 20.7%
Zinc (Zn) 1.1 mg 7.2%