Perch: Calories and Nutrition Analyse



How many calories in perch?

Perch - calories, kcal

Nutrition Facts

Perch
Serving size:
fillet (155 g)  change
fillet (155 g) (155g)steak (155g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories
122

% Daily Value

Total Fat 2.39g
3%

Cholesterol 80.6mg
27%

Sodium 444.85mg
19%

Total Carbohydrates 0g
0%

Dietary Fiber 0g
0%

Sugars 0g

Protein 23.73g
47%

Vitaminium C 0mg
0%

Calcium 43.4mg
3%

Iron 0.34mg
2%

Potassium 289.85mg
6%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Source of calories in perch
0% CARBS
82% PROTEIN
18% FAT

100g of perch contain about 79 calories (kcal).
Calories per: ounce | one perch | steak

For instance, a fillet (155 g) perch contain about 122 calories.

This is about 6% of the daily caloric intake for an average adult with medium weight and activity level (assuming a 2000 kcal daily intake).

Scroll down for details and nutrition tables.

To visualize how much 122 kcal actually is, keep in mind that the calorie content of fillet perch is similar to that of, for example:

  • 2 apples
  • 1.5 glasses of Coca Cola (220 ml glass)
  • 1 slice of cheese
  • 1 slice of bread
  • 1 glass of milk
  • 6 cubes of sugar

Take a quick look at the tables below for detailed information about perch nutrition.

fillet (155 g) has 122 kcal. For burning these calories you have to:
Bike17 min.Bike
Horse ride22 min.Horse ride
Play tennis12 min.Tennis
Run12 min.Run
Swim14 min.Swim
Calories in Perch Compared with Others in Fish Category

100g of Perch

Nutrition

  • Calories79
  • Carbs Total0 g
  • Dietary fiber0 g
  • Fat1.54 g
  • Protein15.31 g
  • Water83.07 g

Vitamins

  • Vit A40 IU
  • Vit B1 (Thiamine)0.04 mg
  • Vit B2 (riboflavin)0.048 mg
  • Vit B3 (Niacin)1.005 mg
  • Vit B60.073 mg
  • Vit B9 (Folic acid)0.009 mcg
  • Vit E0.76 mg

Minerals

  • Potassium187 mg
  • Phosphorus0.1 mg
  • Magnessium23 mg
  • Calcium28 mg
  • Sodium287 mg
  • Iron0.22 mg
  • Zink0.1 mg

Discover the Nutritional Powerhouse of Perch

When it comes to selecting a fish that's not only delicious but also packed with nutritional benefits, perch emerges as a standout choice. This freshwater fish is not only a favorite among anglers and seafood enthusiasts but also a great addition to a health-conscious diet. Let's dive into the fascinating world of perch nutrition and uncover why this fish deserves a spot on your plate.

Perch Calories and Nutritional Profile

One of the most appealing aspects of perch is its low calorie count. With only 79 calories per 100 grams, it's an excellent choice for anyone looking to maintain or lose weight without sacrificing flavor. But don't let the low calorie count fool you; perch is rich in nutrients that are essential for a healthy body.

Protein in Perch

Perch is an excellent source of high-quality protein, offering 15.31 grams per 100 grams. Protein is crucial for building and repairing tissues, making perch a great option for muscle recovery after workouts and for overall muscle health.

Fat in Perch

With only 1.54 grams of fat per 100 grams, perch is considered a lean fish. This low fat content includes healthy fats that are beneficial for heart health, making perch a heart-friendly choice.

Carbs in Perch

Perch contains zero carbohydrates, making it an ideal choice for those following low-carb or ketogenic diets. This also means that all the calories in perch come from its protein and fat content, providing sustained energy without the sugar spikes associated with high-carb foods.

Additional Nutritional Benefits

Beyond its macronutrient profile, perch offers a variety of vitamins and minerals. It's a good source of calcium (28 mg), which is essential for bone health, and iron (0.22 mg), which is crucial for blood health. Perch also provides magnesium (23 mg), important for muscle and nerve function, and potassium (187 mg), which helps regulate blood pressure.

Moreover, perch is rich in vitamins such as vitamin A (40 IU), which supports vision and immune health, and vitamin E (0.76 mg), which acts as an antioxidant. Although it contains no vitamin C, its other nutritional benefits make it a valuable addition to a balanced diet.

Integrating Perch into Your Diet

Incorporating perch into your diet is easy and versatile. Whether grilled, baked, or pan-fried, perch adds a delicious and nutritious touch to your meals. Its mild flavor pairs well with a variety of seasonings, herbs, and sides, making it a delightful option for both simple weeknight dinners and special occasions.

In conclusion, perch is not just another fish in the sea. Its impressive nutritional profile, including low calories, high protein, and essential vitamins and minerals, makes it an excellent choice for anyone looking to enrich their diet. So next time you're pondering what fish to cook, consider the humble perch – a true nutritional powerhouse.

How many calories are there in 1, 2, 3, or 5 servings of perch?

  • Fillet (155 g)122 kcal
  • Perch steak (155g)122 kcal
  • Ounce (oz) of perch22 kcal
Perch - caloies, wieght
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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