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 small fillet (113 g)
228.3 calories, 72.9 from fat
 
Carbs
14.1 g
 
Proteins
23.1 g
 
Fat
8.1 g
 
Sat. Fat
1.3 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 (helps the regulation of hormones in the body), Phosphorus (helps provide effective digestion) 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)
46%
Protein
5%
Carbs
3%
Fiber
13%
Fat
7%
Saturated Fat
32%
Cholesterol
22%
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: small fillet (113g)

* Amount Per Serving
Calories 228.3 cal
Calories from Fat 72.9 cal
% Daily Value
Total Fat 8.1 g 12.5%
Saturated Fat 1.3 g 6.5%
Cholesterol 96.1 mg 32%
Sodium 530 mg 22.1%
Total Carbohydrate 14.1 g 4.7%
Dietary Fiber 0.7 g 2.7%
Sugars (Added) 0 g 0%
Protein 23.1 g 46.1%
 
Vitamins
Vitamin A 52.7 IU 1.1%
Vitamin B6 0.1 mg 6.6%
Vitamin B12 1.9 mcg 31.3%
Vitamin C 1.5 mg 2.4%
Vitamin D 3.4 mcg 0.8%
Vitamin E 0 mg 0%
Vitamin K 7.9 mcg 9.9%
 
Minerals
Calcium (Ca) 118.7 mg 12.4%
Copper (Cu) 0.2 mg 9.8%
Iron (Fe) 1.8 mg 10.1%
Magnesium (Mg) 39.6 mg 9.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 331.1 mg 9.5%
Phosphorus (P) 248.6 mg 24.9%
Selenium (Se) 19.1 mcg 27.3%
Zinc (Zn) 1.4 mg 9.5%