Perch vs Tilapia (Fillet, Meat): Make Healthy Choices



Perch - calories, kcal, weight, nutrition
Perch - calories, kcal, weight, nutrition

Perch vs Tilapia
Nutrition Facts

Perch
Serving size:
  change
one perch (155g)steak (155g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* 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.
Tilapia
Serving size:
  change
one tilapia (105g)steak (105g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* 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.

Perch vs Tilapia:
Protein, fat, carbs, minerals, vitamins per 100g


per 100gPerchTilapia (fillet, meat)
Calories79 96
Fat1.54 g1.7 g
Protein15.31 g20.08 g
Water83.07 g78.08 g
Calcium28 mg10 mg
Iron0.22 mg0.56 mg
Magnessium23 mg27 mg
Phosphorus0.1 mg1.4 mg
Potassium187 mg302 mg
Sodium287 mg52 mg
Zink0.1 mg1.4 mg
Vitaminium B1 (Thiamine)0.04 mg0.041 mg
Vitaminium B2 (riboflavin)0.048 mg0.063 mg
Vitaminium B3 (Niacin)1.005 mg3.903 mg
Vitaminium B60.073 mg0.162 mg
Vitaminium B9 (Folic acid)0.009 mg0.024 mg
Vitaminium E0.76 mg0.4 mg

Discover the Delights of Perch and Tilapia: A Culinary Comparison

When it comes to fish, perch and tilapia stand out for their delicious flavors and versatile nature in the culinary world. Both types of fish are beloved by chefs and home cooks alike for their mild, palatable taste and the plethora of health benefits they offer. Before diving into the nitty-gritty of their nutritional profiles, let's explore some fascinating facts about these two popular fish that might just reel you in.

Perch, with its sweet, white, and flaky meat, is often hailed as a freshwater favorite. Found in rivers and lakes, perch is not only sought after for its taste but also for the sport of catching it. On the other hand, tilapia, a farm-raised fish primarily from freshwater sources, has rapidly become one of the most consumed fish globally thanks to its sustainability, affordability, and mild flavor that pairs well with a wide array of seasonings and cooking methods.

A Closer Look at Nutritional Values

When comparing the nutritional content of perch and tilapia fillets, it's clear that both offer a wealth of health benefits, though there are some differences to note. For starters, tilapia is slightly higher in calories, with 96 calories per 100 grams compared to perch's 79 calories, making perch a slightly leaner option for those counting calories.

Both fish are excellent sources of protein, with tilapia slightly leading at 20.08 grams of protein compared to perch's 15.31 grams. This high protein content, combined with their low-fat profile, makes both fish an excellent choice for anyone looking to maintain or build muscle mass without consuming excess calories.

Interestingly, despite their differences in habitat and farming practices, both perch and tilapia contain no carbohydrates, sugar, or fiber, making them perfect for low-carb and ketogenic diets. They also boast a high water content, though perch has a slightly higher percentage, which contributes to its tender texture.

When it comes to vitamins and minerals, both fish have their unique advantages. Tilapia, for example, has a higher content of essential nutrients like vitamin B3 (niacin), vitamin B6, and phosphorus, which are crucial for energy production and maintaining healthy bones. Perch, on the other hand, is richer in vitamin A, making it beneficial for vision health and immune function.

Culinary Creativity: Cooking with Perch and Tilapia

Both perch and tilapia fillets offer a blank canvas for culinary creativity, seamlessly adapting to a variety of cooking methods such as grilling, baking, frying, or steaming. Their mild taste means they can be easily enhanced with spices, herbs, and sauces, allowing them to fit into a wide range of cuisines from around the world.

Whether you're looking to create a light, summery perch dish with lemon and herbs or a hearty, spicy tilapia curry, these fish can accommodate your culinary vision. Not to mention, their nutritional profiles make them a guilt-free addition to any meal plan, supporting a healthy and balanced diet.

In conclusion, both perch and tilapia offer unique flavors, textures, and nutritional benefits that make them standout choices for any meal. Whether you prefer the slightly leaner perch or the protein-packed tilapia, incorporating these fish into your diet is a delicious way to enjoy a range of health benefits while satisfying your taste buds. So, why not make your next meal a sea-inspired feast with perch or tilapia as the star of the show?

Perch 100g

79kcal

Calories source

  • 0% CARBS.
  • 82% PROTEIN
  • 18% FAT

Tilapia (fillet, meat) 100g

96kcal

Calories source

  • 0% CARBS
  • 84% PROTEIN
  • 16% FAT
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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