Perch, coated, baked or broiled, made with oil
✓
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)
274.7 calories, 88.2 from fat
 
Carbs
17 g
 
Proteins
27.7 g
 
Fat
9.8 g
 
Sat. Fat
1.6 g

KEY FACTS

(learn about health benefits or risks)
  • Perch, coated, baked or broiled, made with oil has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.07 cal/oz).
  • Rich in vitamins and minerals (14.7%/cal) - a good source of Vitamin B12 (helps prevent Alzheimer's disease), Selenium (a powerful booster of heart health), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue) and Calcium (helps you keep slim and trim).
  • Perch, coated, baked or broiled, made with oil contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (41% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(2 cal/g)
High
Density
(14.7 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
56%
Protein
6%
Carbs
3%
Fiber
15%
Fat
8%
Saturated Fat
39%
Cholesterol
27%
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 oil

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

* Amount Per Serving
Calories 274.7 cal
Calories from Fat 88.2 cal
% Daily Value
Total Fat 9.8 g 15%
Saturated Fat 1.6 g 7.9%
Cholesterol 115.6 mg 38.5%
Sodium 637.8 mg 26.6%
Total Carbohydrate 17 g 5.7%
Dietary Fiber 0.8 g 3.3%
Sugars (Added) 0 g 0%
Protein 27.7 g 55.5%
 
Vitamins
Vitamin A 63.5 IU 1.3%
Vitamin B6 0.2 mg 7.9%
Vitamin B12 2.3 mcg 37.6%
Vitamin C 1.8 mg 2.9%
Vitamin D 4.1 mcg 1%
Vitamin E 0 mg 0%
Vitamin K 9.5 mcg 11.9%
 
Minerals
Calcium (Ca) 142.8 mg 15%
Copper (Cu) 0.2 mg 11.8%
Iron (Fe) 2.2 mg 12.2%
Magnesium (Mg) 47.6 mg 11.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 398.5 mg 11.4%
Phosphorus (P) 299.2 mg 29.9%
Selenium (Se) 23 mcg 32.8%
Zinc (Zn) 1.7 mg 11.4%