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 large fillet (255 g)
290.7 calories, 27 from fat
 
Carbs
0 g
 
Proteins
62.2 g
 
Fat
3 g
 
Sat. Fat
0.6 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 (important for the stimulation of antibodies) and Calcium (helps you keep slim and trim).
  • 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)
124%
Protein
0%
Carbs
0%
Fiber
5%
Fat
3%
Saturated Fat
96%
Cholesterol
41%
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: large fillet (255g)

* Amount Per Serving
Calories 290.7 cal
Calories from Fat 27 cal
% Daily Value
Total Fat 3 g 4.6%
Saturated Fat 0.6 g 3%
Cholesterol 288.2 mg 96.1%
Sodium 989.4 mg 41.2%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 62.2 g 124.3%
 
Vitamins
Vitamin A 76.5 IU 1.5%
Vitamin B6 0.3 mg 15.4%
Vitamin B12 5.2 mcg 86.3%
Vitamin C 4.1 mg 6.8%
Vitamin D 9.7 mcg 2.4%
Vitamin E 0 mg 0%
Vitamin K 0.3 mcg 0.3%
 
Minerals
Calcium (Ca) 257.6 mg 25.5%
Copper (Cu) 0.5 mg 24.1%
Iron (Fe) 2.9 mg 16%
Magnesium (Mg) 86.7 mg 21.7%
Manganese (Mn) 0 mg 0%
Potassium (K) 734.4 mg 21%
Phosphorus (P) 576.3 mg 57.6%
Selenium (Se) 40.3 mcg 57.6%
Zinc (Zn) 3.6 mg 23.8%