Perch
A lean freshwater fish, cooked, common in lakeside cooking with a mild white flake.
Nutrition per 100 g
Standardised to 100 g of perch, cooked for fair comparison. Typical serving: 100 g cooked — 117 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 117 kcal | 117 kcal | 100 kcal |
| Protein | 24.9 g | 24.9 g | 21.3 g |
| Carbohydrate | 0 g | 0 g | 0 g |
| Fat | 1.2 g | 1.2 g | 1 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of perch, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 10 µg | 10 µg | 1% |
| Vitamin C | 1.7 mg | 1.7 mg | 2% |
| Thiamin | 0.08 mg | 0.08 mg | 7% |
| Riboflavin | 0.12 mg | 0.12 mg | 9% |
| Niacin | 1.9 mg | 1.9 mg | 12% |
| Vitamin B6 | 0.14 mg | 0.14 mg | 8% |
| Folate | 6 µg | 6 µg | 2% |
| Vitamin B12 | 2.2 µg | 2.2 µg | 92% |
| Pantothenic acid | 0.87 mg | 0.87 mg | 17% |
| Minerals | |||
| Calcium | 102 mg | 102 mg | 8% |
| Iron | 1.2 mg | 1.2 mg | 7% |
| Magnesium | 38 mg | 38 mg | 9% |
| Phosphorus | 257 mg | 257 mg | 21% |
| Potassium | 344 mg | 344 mg | 7% |
| Sodium | 79 mg | 79 mg | 3% |
| Zinc | 1.4 mg | 1.4 mg | 13% |
| Selenium | 16.1 µg | 16.1 µg | 29% |
| Copper | 0.19 mg | 0.19 mg | 21% |
| Manganese | 0.9 mg | 0.9 mg | 39% |
Source: USDA FoodData Central — Fish, perch, mixed species, cooked, dry heat
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat perch?
- A concentrated protein food for the calories it costs.
- A lean freshwater fish, cooked, common in lakeside cooking with a mild white flake.
How to include it
- Cook to a safe temperature and serve with vegetables or a whole grain.
- Typical pairing ideas: Lemon, Dill, Potato.
Things to consider
- Preparation and added fat, salt or sugar change the numbers more than the raw food does.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
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A lean white fish giving 23 g of protein per 100 g for barely 100 calories.
- kcal
- 105
- protein
- 22.8 g
- fibre
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per 100 g · Typical serving: 100 g cooked
Tilapia, cooked
An affordable, mild farmed white fish available almost everywhere.
- kcal
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- protein
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- fibre
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per 100 g · Typical serving: 100 g cooked
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