Perch, cooked
✓
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)23 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)15 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 perch (yield after cooking, bone removed) (163 g)
357 calories, 161.1 from fat
 
Carbs
15.9 g
 
Proteins
31.4 g
 
Fat
17.9 g
 
Sat. Fat
2.8 g

KEY FACTS

(learn about health benefits or risks)
  • Perch, cooked has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.08 cal/oz).
  • Rich in vitamins and minerals (13.5%/cal) - a good source of Vitamin B12 (helps prevent Alzheimer's disease), Selenium (stimulates the creation of antioxidants), Phosphorus (helps provide effective digestion), Vitamin K (helps prevent cancer) and Calcium (helps you build strong bones).
  • Perch, cooked contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (39% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(2.2 cal/g)
High
Density
(13.5 %/cal)
Medium
Density
(0.6 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
63%
Protein
5%
Carbs
4%
Fiber
28%
Fat
14%
Saturated Fat
60%
Cholesterol
26%
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)

NUTRITION LABEL

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

Nutrition Facts

Perch, cooked

Serving Size: large perch (yield after cooking, bone removed) (163g)

* Amount Per Serving
Calories 357 cal
Calories from Fat 161.1 cal
% Daily Value
Total Fat 17.9 g 27.5%
Saturated Fat 2.8 g 14.1%
Cholesterol 179.3 mg 59.8%
Sodium 611.3 mg 25.5%
Total Carbohydrate 15.9 g 5.3%
Dietary Fiber 1 g 3.9%
Sugars (Added) 0 g 0%
Protein 31.4 g 62.9%
 
Vitamins
Vitamin A 114.1 IU 2.3%
Vitamin B6 0.2 mg 9.9%
Vitamin B12 2.5 mcg 42.4%
Vitamin C 1.8 mg 3%
Vitamin D 4.4 mcg 1.1%
Vitamin E 0 mg 0%
Vitamin K 17.4 mcg 21.8%
 
Minerals
Calcium (Ca) 158.1 mg 16.3%
Copper (Cu) 0.3 mg 13.7%
Iron (Fe) 2.6 mg 14.3%
Magnesium (Mg) 52.2 mg 13%
Manganese (Mn) 0 mg 0%
Potassium (K) 433.6 mg 12.4%
Phosphorus (P) 340.7 mg 34.1%
Selenium (Se) 27.4 mcg 39.1%
Zinc (Zn) 2 mg 13.6%