Perch, coated, fried, 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 cup, cooked, flaked (136 g)
235.3 calories, 38.7 from fat
 
Carbs
15.8 g
 
Proteins
31.2 g
 
Fat
4.3 g
 
Sat. Fat
1 g

KEY FACTS

(learn about health benefits or risks)
  • Perch, coated, fried, 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 (18.7%/cal) - a good source of Vitamin B12 (helps you to get a good night's sleep), Selenium (a powerful booster of heart health), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue), Calcium (helps you keep slim and trim), Iron (plays a key role in providing strength to the immune system) and Copper (reduces the symptoms of arthritis).
  • Perch, coated, fried, 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 (46% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(1.7 cal/g)
High
Density
(18.7 %/cal)
Medium
Density
(0.6 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
62%
Protein
5%
Carbs
4%
Fiber
7%
Fat
5%
Saturated Fat
59%
Cholesterol
21%
Sodium
0%
Added Sugar

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VITAMINS

(% of daily value based on 2000 calories per day)

Great source of Vitamin B12

Helps you to get a good night's sleep; Helps prevent Alzheimer's disease.

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, fried, made with cooking spray

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

* Amount Per Serving
Calories 235.3 cal
Calories from Fat 38.7 cal
% Daily Value
Total Fat 4.3 g 6.5%
Saturated Fat 1 g 5%
Cholesterol 178.2 mg 59.4%
Sodium 510 mg 21.3%
Total Carbohydrate 15.8 g 5.3%
Dietary Fiber 1 g 3.8%
Sugars (Added) 0 g 0%
Protein 31.2 g 62.4%
 
Vitamins
Vitamin A 113.3 IU 2.3%
Vitamin B6 0.2 mg 9.7%
Vitamin B12 2.5 mcg 41.9%
Vitamin C 1.9 mg 3.2%
Vitamin D 4.4 mcg 1.1%
Vitamin E 0 mg 0%
Vitamin K 1.8 mcg 2.2%
 
Minerals
Calcium (Ca) 157.8 mg 16.3%
Copper (Cu) 0.3 mg 13.6%
Iron (Fe) 2.5 mg 14.1%
Magnesium (Mg) 51.7 mg 12.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 431.1 mg 12.3%
Phosphorus (P) 337.3 mg 33.7%
Selenium (Se) 27.2 mcg 38.9%
Zinc (Zn) 2 mg 13.5%