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 medium perch (yield after cooking, bone removed) (122 g)
139.1 calories, 12.6 from fat
 
Carbs
0 g
 
Proteins
29.7 g
 
Fat
1.4 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 prevent Alzheimer's disease), Phosphorus (a vital part of the body growth process), Selenium (a powerful booster of heart health) and Calcium (helps prevent cancer).
  • 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)
60%
Protein
0%
Carbs
0%
Fiber
2%
Fat
1%
Saturated Fat
46%
Cholesterol
20%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
46 min
19 min
35 min
56 min

VITAMINS

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

Great source of Vitamin B12

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

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: medium perch (yield after cooking, bone removed) (122g)

* Amount Per Serving
Calories 139.1 cal
Calories from Fat 12.6 cal
% Daily Value
Total Fat 1.4 g 2.2%
Saturated Fat 0.3 g 1.4%
Cholesterol 137.9 mg 46%
Sodium 473.4 mg 19.7%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 29.7 g 59.5%
 
Vitamins
Vitamin A 36.6 IU 0.7%
Vitamin B6 0.1 mg 7.4%
Vitamin B12 2.5 mcg 41.3%
Vitamin C 2 mg 3.3%
Vitamin D 4.6 mcg 1.2%
Vitamin E 0 mg 0%
Vitamin K 0.1 mcg 0.2%
 
Minerals
Calcium (Ca) 123.2 mg 12.2%
Copper (Cu) 0.2 mg 11.5%
Iron (Fe) 1.4 mg 7.7%
Magnesium (Mg) 41.5 mg 10.4%
Manganese (Mn) 0 mg 0%
Potassium (K) 351.4 mg 10%
Phosphorus (P) 275.7 mg 27.6%
Selenium (Se) 19.3 mcg 27.5%
Zinc (Zn) 1.7 mg 11.4%