Perch

Perch, baked or broiled, made with butter

Prospre Meal Planner Mobile App
  • Download on the App Store Badge
  • Get it on Google Play Badge

Full Nutrition Profile

Using default Daily Values from FDA.

Set personalized Daily Values

Nutrition Facts

Serving Size

1 small fillet (112.99999999999999g)

Amount per serving

Calories

157

% Daily Value *

Total Fat 4.8g

6%

Saturated Fat 2.5g

12%

Trans Fat

Cholesterol 133mg

44%

Sodium 468mg

20%

Total Carbohydrate 0.1g

0%

Dietary Fiber 0g

0%

Total Sugars

Protein 26.8g

Vitamin D

Calcium 112mg

9%

Iron 1mg

7%

Potassium 374mg

8%

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Detailed Nutrient Information

Vitamin C

3%

2.49 mg

Thiamin

7%

0.09 mg

Riboflavin

10%

0.13 mg

Niacin

12%

2 mg

Pantothenic Acid

Vitamin B6

9%

0.15 mg

Folate

6.78 mcg

Folic Acid

0 mcg

Food Folate

6.78 mcg

Fortified Folate

6.78 mcg

Choline

16%

90.6 mg

Betaine

Vitamin B12

99%

2.37 mcg

Added Vitamin B12

0 mcg

Biotin

Vitamin A

5%

40.7 mcg

Retinol

40.7 mcg

Beta Carotene

6.78 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

Lycophene

0 mcg

Lutein and Zeaxanthin

0 mcg

Vitamin E

3%

0.38 mg

Added Vitamin E

0 mg

Beta Tocopherol

Gamma Tocopherol

Delta Tocopherol

Alpha Tocotreniol

Beta Tocotreniol

Gamma Tocotreniol

Delta Tocotreniol

Vitamin D2 and D3

4.18 mcg

Vitamin D2

Vitamin D3

Vitamin D

Vitamin K

0%

0.45 mcg

Dihydrophylloquinone

Menaquinone-4

Calcium

9%

112 mg

Iron

7%

1.24 mg

Magnesium

10%

41.8 mg

Phosphorus

22%

277 mg

Potassium

8%

374 mg

Sodium

20%

468 mg

Zinc

14%

1.54 mg

Copper

23%

0.21 mg

Manganese

Selenium

32%

17.4 mcg

Fluoride

Iodine

Fat

6%

4.78 g

Saturated Fat

12%

2.47 g

Butyric Acid

0.14 g

Caproic Acid

0.09 g

Caprylic Acid

0.05 g

Capric Acid

0.11 g

Lauric Acid

0.11 g

Tridecylic Acid

Myristic Acid

0.34 g

Pentadecylic Acid

Palmitic Acid

1.13 g

Margaric Acid

Stearic Acid

0.48 g

Arachidic Acid

Behenic Acid

Lignoceric Acid

Monounsaturated Fat

1.12 g

Myristoleic Acid

Pentadecenoic Acid

Hexadec-9-enoic Acid

Palmitoleic Acid

Trans Hexadec 9 Enoic Acid

Heptadecylic Acid

Octadec-9-enoic Acid

Oleic Acid

Elaidic Acid

Vaccenic Acid

Gondoic Acid

0.04 g

Docos-13-enoic Acid

Erucic Acid

Brassidic Acid

Nervonic Acid

Polyunsaturated Fat

0.64 g

9,12-octadecadienoic Acid

Linoleic Acid

Conjugated Linoleic Acids (CLAs)

Linolelaidic Acid

9-trans-12-cis-Linoleic Acid

Trans Linoleic Acid

Linolenic Acid

Alpha Linolenic Acid (ALA)

Gamma Linolenic Acid (GLA)

Punicinic Acid

Paranaric Acid

0.01 g

Eicosadienoic Acid

Icosatrienioc Acid

Eicosatrienoic Acid (ETE)

Dihomo Gamma Linolenic Acid (DGLA)

Eicosatetraenoic Acid (ETA)

Arachidonic Acid (AA)

Eicosapentaenoic Acid (EPA)

0.11 g

Heneicosapentaenoic Acid (HPA)

Adrenic Acid (AdA)

Docosapentanoic Acid (DPA)

0.04 g

Docosahexanoic Acid (DHA)

0.24 g

Trans Fat

Trans Monoenoic Fat

Trans Polyenoic Fat

Cholesterol

44%

133 mg

Phytosterols

Stigmasterols

Campesterol

Beta Sitosterol

Protein

54%

26.8 g

Tryptophan

Threonine

Isoleucine

Leucine

Lysine

Methionine

Cystine

Phenylalanine

Tyrosine

Valine

Arginine

Histidine

Alanine

Aspartic Acid

Glutamic Acid

Glycine

Proline

Serine

Hydroxyproline

Carbohydrates

0%

0.11 g

Fibre

0%

0 g

Soluble Fibre

Insoluble Fibre

Sugar

Added Sugar

Sucrose

Glucose

Fructose

Lactose

Maltose

Galactose

Sugar Alcohols

Starch

Calories

157 kcal

Water

79.5 g

Ash

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 1 small fillet (113g)
  • 1 cubic inch, boneless, cooked (17g)
  • 1 cubic inch, with bone, cooked (yield after bone removed) (11g)
  • 1 oz, with bone, cooked (yield after bone removed) (19g)
  • 1 oz, with bone, raw (yield after cooking, bone removed) (15g)
  • 1 oz, boneless, cooked (28.35g)
  • 1 oz, boneless, raw (yield after cooking) (23g)
  • 1 cup, cooked, flaked (136g)
  • 1 large whole fish (510g)
  • 1 medium whole fish (340g)
  • 1 small whole fish (226g)
  • 1 large crappie (yield after cooking, bone removed) (490g)
  • 1 medium crappie (yield after cooking, bone removed) (163g)
  • 1 small crappie (yield after cooking, bone removed) (82g)
  • 1 large bass (yield after cooking, bone removed) (490g)
  • 1 medium bass (yield after cooking, bone removed) (163g)
  • 1 small bass (yield after cooking, bone removed) (82g)
  • 1 large perch (yield after cooking, bone removed) (163g)
  • 1 medium perch (yield after cooking, bone removed) (122g)
  • 1 small perch (yield after cooking, bone removed) (82g)
  • 1 large fillet (255g)
  • 1 medium fillet (170g)

Nutrient Sources

  • Excellent source of Vitamin B12
  • Excellent source of Selenium
  • Good source of Choline
  • Good source of Phosphorus
  • Good source of Sodium
  • Good source of Copper

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Very High Protein
  • Moderate Fat
  • Zero Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

100g of Perch contains 23.7g of protein, which is about the same as 4 eggs, 0.9 chicken breasts, or 1.7 cups (461g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 0.1g per 1 small fillet

Profile of Fat in Item

Types of Fats

Moderate amount of Saturated Fat.


Contains Omega-3 polyunsaturated fatty acids.

High in Cholesterol.

Prospre Brand Logo
Copyright © 2021 Prospre Nutrition Inc.