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 small perch (yield after cooking, bone removed) (82 g)
93.5 calories, 9 from fat
 
Carbs
0 g
 
Proteins
20 g
 
Fat
1 g
 
Sat. Fat
0.2 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 (helps provide effective digestion), Selenium (helps the regulation of hormones in the body) 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)
40%
Protein
0%
Carbs
0%
Fiber
2%
Fat
1%
Saturated Fat
31%
Cholesterol
13%
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: small perch (yield after cooking, bone removed) (82g)

* Amount Per Serving
Calories 93.5 cal
Calories from Fat 9 cal
% Daily Value
Total Fat 1 g 1.5%
Saturated Fat 0.2 g 1%
Cholesterol 92.7 mg 30.9%
Sodium 318.2 mg 13.3%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 20 g 40%
 
Vitamins
Vitamin A 24.6 IU 0.5%
Vitamin B6 0.1 mg 5%
Vitamin B12 1.7 mcg 27.7%
Vitamin C 1.3 mg 2.2%
Vitamin D 3.1 mcg 0.8%
Vitamin E 0 mg 0%
Vitamin K 0.1 mcg 0.1%
 
Minerals
Calcium (Ca) 82.8 mg 8.2%
Copper (Cu) 0.2 mg 7.7%
Iron (Fe) 0.9 mg 5.1%
Magnesium (Mg) 27.9 mg 7%
Manganese (Mn) 0 mg 0%
Potassium (K) 236.2 mg 6.7%
Phosphorus (P) 185.3 mg 18.5%
Selenium (Se) 13 mcg 18.5%
Zinc (Zn) 1.1 mg 7.7%