Perch

Perch, coated, fried, made with cooking spray

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Full Nutrition Profile

Using default Daily Values from FDA.

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Nutrition Facts

Serving Size

1 small fillet (112.99999999999999g)

Amount per serving

Calories

195

% Daily Value *

Total Fat 3.5g

5%

Saturated Fat 0.8g

4%

Trans Fat

Cholesterol 148mg

49%

Sodium 510mg

22%

Total Carbohydrate 13.2g

5%

Dietary Fiber 0.8g

3%

Total Sugars

Protein 25.9g

Vitamin D

Calcium 131mg

10%

Iron 2mg

12%

Potassium 358mg

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

2%

1.58 mg

Thiamin

17%

0.2 mg

Riboflavin

17%

0.23 mg

Niacin

18%

2.8 mg

Pantothenic Acid

—

Vitamin B6

10%

0.16 mg

Folate

21.5 mcg

Folic Acid

9.04 mcg

Food Folate

12.4 mcg

Fortified Folate

28.2 mcg

Choline

19%

107 mg

Betaine

—

Vitamin B12

87%

2.09 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

3%

28.2 mcg

Retinol

28.2 mcg

Beta Carotene

0 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

1.13 mcg

Vitamin A IU

—

Lycophene

0 mcg

Lutein and Zeaxanthin

63.3 mcg

Vitamin E

2%

0.37 mg

Added Vitamin E

0 mg

Beta Tocopherol

—

Gamma Tocopherol

—

Delta Tocopherol

—

Alpha Tocotreniol

—

Beta Tocotreniol

—

Gamma Tocotreniol

—

Delta Tocotreniol

—

Vitamin D2 and D3

3.62 mcg

Vitamin D2

—

Vitamin D3

—

Vitamin D

—

Vitamin K

1%

1.47 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

10%

131 mg

Iron

12%

2.11 mg

Magnesium

10%

42.9 mg

Phosphorus

22%

280 mg

Potassium

8%

358 mg

Sodium

22%

510 mg

Zinc

15%

1.68 mg

Copper

25%

0.23 mg

Manganese

—

Selenium

41%

22.6 mcg

Fluoride

—

Iodine

—

Fat

5%

3.54 g

Saturated Fat

4%

0.84 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0 g

Lauric Acid

0 g

Tridecylic Acid

—

Myristic Acid

0.02 g

Pentadecylic Acid

—

Palmitic Acid

0.57 g

Margaric Acid

—

Stearic Acid

0.24 g

Arachidic Acid

—

Behenic Acid

—

Lignoceric Acid

—

Monounsaturated Fat

1.04 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

1.13 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)

0.09 g

Heneicosapentaenoic Acid (HPA)

—

Adrenic Acid (AdA)

—

Docosapentanoic Acid (DPA)

0.03 g

Docosahexanoic Acid (DHA)

0.21 g

Trans Fat

—

Trans Monoenoic Fat

—

Trans Polyenoic Fat

—

Cholesterol

49%

148 mg

Phytosterols

—

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

52%

25.9 g

Tryptophan

—

Threonine

—

Isoleucine

—

Leucine

—

Lysine

—

Methionine

—

Cystine

—

Phenylalanine

—

Tyrosine

—

Valine

—

Arginine

—

Histidine

—

Alanine

—

Aspartic Acid

—

Glutamic Acid

—

Glycine

—

Proline

—

Serine

—

Hydroxyproline

—

Carbohydrates

5%

13.2 g

Fibre

3%

0.79 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

—

Added Sugar

—

Sucrose

—

Glucose

—

Fructose

—

Lactose

—

Maltose

—

Galactose

—

Sugar Alcohols

—

Starch

—

Calories

195 kcal

Water

68.4 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) (18g)
  • 1 oz, boneless, cooked (28.35g)
  • 1 oz, boneless, raw (yield after cooking) (27g)
  • 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 Copper
  • Excellent source of Selenium
  • Good source of Thiamin
  • Good source of Riboflavin
  • Good source of Niacin
  • Good source of Choline
  • Good source of Phosphorus
  • Good source of Sodium
  • Good source of Zinc

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Very High Protein
  • Low Fat
  • Low 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.

Protein Quality Score: %†

Limiting Amino Acid:

  • Some foods that are a good source of include .

100g of Perch contains 22.9g of protein, which is about the same as 3.8 eggs, 0.8 chicken breasts, or 1.6 cups (446g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 12.4g per 1 small fillet

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.


Zero Trans Fat.

Contains Omega-3 polyunsaturated fatty acids.

High in Cholesterol.

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