Perch, coated, baked or broiled, made with oil
✓
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)27 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)18 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 small fillet (113 g)
228.3 calories, 72.9 from fat
 
Carbs
14.1 g
 
Proteins
23.1 g
 
Fat
8.1 g
 
Sat. Fat
1.3 g

KEY FACTS

(learn about health benefits or risks)
  • Perch, coated, baked or broiled, made with oil has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.07 cal/oz).
  • Rich in vitamins and minerals (14.7%/cal) - a good source of Vitamin B12 (helps you to get a good night's sleep), Selenium (helps the regulation of hormones in the body), Phosphorus (a vital part of the body growth process) and Calcium (helps you keep slim and trim).
  • Perch, coated, baked or broiled, made with oil contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (41% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(2 cal/g)
High
Density
(14.7 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
46%
Protein
5%
Carbs
3%
Fiber
13%
Fat
7%
Saturated Fat
32%
Cholesterol
22%
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)

Good source of minerals

Minerals are extremely important for your health!

NUTRITION LABEL

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

Nutrition Facts

Perch, coated, baked or broiled, made with oil

Serving Size: small fillet (113g)

* Amount Per Serving
Calories 228.3 cal
Calories from Fat 72.9 cal
% Daily Value
Total Fat 8.1 g 12.5%
Saturated Fat 1.3 g 6.5%
Cholesterol 96.1 mg 32%
Sodium 530 mg 22.1%
Total Carbohydrate 14.1 g 4.7%
Dietary Fiber 0.7 g 2.7%
Sugars (Added) 0 g 0%
Protein 23.1 g 46.1%
 
Vitamins
Vitamin A 52.7 IU 1.1%
Vitamin B6 0.1 mg 6.6%
Vitamin B12 1.9 mcg 31.3%
Vitamin C 1.5 mg 2.4%
Vitamin D 3.4 mcg 0.8%
Vitamin E 0 mg 0%
Vitamin K 7.9 mcg 9.9%
 
Minerals
Calcium (Ca) 118.7 mg 12.4%
Copper (Cu) 0.2 mg 9.8%
Iron (Fe) 1.8 mg 10.1%
Magnesium (Mg) 39.6 mg 9.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 331.1 mg 9.5%
Phosphorus (P) 248.6 mg 24.9%
Selenium (Se) 19.1 mcg 27.3%
Zinc (Zn) 1.4 mg 9.5%