Perch, steamed or poached
✓
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, Cooked11 g
✓
Cubic Inch, Boneless, Cooked17 g

Calories in 1 cup, cooked, flaked (136 g)
155 calories, 14.4 from fat
 
Carbs
0 g
 
Proteins
33.2 g
 
Fat
1.6 g
 
Sat. Fat
0.3 g

KEY FACTS

(learn about health benefits or risks)
  • Perch, steamed or poached has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.04 cal/oz).
  • Rich in vitamins and minerals (24.8%/cal) - a good source of Vitamin B12 (helps you to get a good night's sleep), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue), Selenium (a powerful booster of heart health) and Calcium (helps you build strong bones).
  • Perch, steamed or poached contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (49% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Low
Density
(1.1 cal/g)
High
Density
(24.8 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
66%
Protein
0%
Carbs
0%
Fiber
2%
Fat
2%
Saturated Fat
51%
Cholesterol
22%
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)

NUTRITION LABEL

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

Nutrition Facts

Perch, steamed or poached

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

* Amount Per Serving
Calories 155 cal
Calories from Fat 14.4 cal
% Daily Value
Total Fat 1.6 g 2.4%
Saturated Fat 0.3 g 1.6%
Cholesterol 153.7 mg 51.2%
Sodium 527.7 mg 22%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 33.2 g 66.3%
 
Vitamins
Vitamin A 40.8 IU 0.8%
Vitamin B6 0.2 mg 8.2%
Vitamin B12 2.8 mcg 46%
Vitamin C 2.2 mg 3.6%
Vitamin D 5.2 mcg 1.3%
Vitamin E 0 mg 0%
Vitamin K 0.1 mcg 0.2%
 
Minerals
Calcium (Ca) 137.4 mg 13.6%
Copper (Cu) 0.3 mg 12.9%
Iron (Fe) 1.5 mg 8.5%
Magnesium (Mg) 46.2 mg 11.6%
Manganese (Mn) 0 mg 0%
Potassium (K) 391.7 mg 11.2%
Phosphorus (P) 307.4 mg 30.7%
Selenium (Se) 21.5 mcg 30.7%
Zinc (Zn) 1.9 mg 12.7%