Perch, coated, baked or broiled, made without fat
✓
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)
405.5 calories, 37.8 from fat
 
Carbs
33.4 g
 
Proteins
54.4 g
 
Fat
4.2 g
 
Sat. Fat
1.1 g

KEY FACTS

(learn about health benefits or risks)
  • Perch, coated, baked or broiled, made without fat 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 (18.4%/cal) - a good source of Vitamin B12 (helps you to get a good night's sleep), Selenium (a powerful booster of heart health), Phosphorus (helps provide effective digestion) and Calcium (helps you build strong bones).
  • Perch, coated, baked or broiled, made without fat 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
(18.4 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
109%
Protein
11%
Carbs
6%
Fiber
7%
Fat
6%
Saturated Fat
76%
Cholesterol
50%
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 without fat

Serving Size: large fillet (255g)

* Amount Per Serving
Calories 405.5 cal
Calories from Fat 37.8 cal
% Daily Value
Total Fat 4.2 g 6.5%
Saturated Fat 1.1 g 5.6%
Cholesterol 227 mg 75.7%
Sodium 1196 mg 49.8%
Total Carbohydrate 33.4 g 11.1%
Dietary Fiber 1.5 g 6.1%
Sugars (Added) 0 g 0%
Protein 54.4 g 108.8%
 
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) 280.5 mg 28.1%
Copper (Cu) 0.5 mg 23.2%
Iron (Fe) 4.3 mg 23.8%
Magnesium (Mg) 91.8 mg 23%
Manganese (Mn) 0 mg 0%
Potassium (K) 782.9 mg 22.4%
Phosphorus (P) 586.5 mg 58.7%
Selenium (Se) 45.1 mcg 64.5%
Zinc (Zn) 3.4 mg 22.4%