Perch
Perch, cooked
Categories
| Macros | per 100 g |
|---|---|
| Calories | 117 kcal |
| Protein | 22.1 g |
| Fat | 1.2 g |
| Carbs | 0.0 g |
Perch is a freshwater fish that is typically baked, pan-fried or grilled and served as a main course fillet. Per 100 g, cooked perch provides 117 kcal, 22.1 g of protein, 1.2 g of fat and no carbohydrates or fibre, making it a notably lean, high-protein option. It contributes 331 mg of potassium, 105 mg of phosphorus and 73 mg of calcium per 100 g. On the vitamin side, it provides 3.78 mcg of vitamin D and 1.9 mg of niacin per 100 g. No glycemic index is applicable given the absence of carbohydrates. Cooked perch fits pescatarian, gluten-free, dairy-free, keto, paleo, Mediterranean and low-FODMAP dietary patterns.
How many calories in cooked perch?
Cooked perch contains 117 kcal per 100 g. A typical fillet of around 150 g would come to roughly 175 kcal, with the vast majority of those calories coming from protein rather than fat.
How much protein is in cooked perch?
Cooked perch delivers 22.1 g of protein per 100 g, with virtually no fat (1.2 g) and zero carbohydrates. That makes it one of the leaner high-protein fish options available.
Is cooked perch keto-friendly?
Yes, cooked perch is well suited to a keto diet. It contains 0 g of carbohydrates per 100 g, with calories coming entirely from protein and a small amount of fat.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 117 kcal |
| Protein | 22.1 g |
| Fat | 1.2 g |
| Carbs | 0 g |
| Sugars | 0 g |
| Fiber | 0 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.24 g |
| Monounsaturated | 0.20 g |
| Polyunsaturated | 0.26 g |
| Omega-3 | 0.20 g |
| Omega-6 | 0.062 g |
| Cholesterol | 82.4 mg |
| Minerals | Amount |
|---|---|
| Calcium | 73.0 mg |
| Iron | 0.71 mg |
| Magnesium | 26.0 mg |
| Phosphorus | 105 mg |
| Potassium | 331 mg |
| Sodium | 38.3 mg |
| Zinc | 0.77 mg |
| Copper | 0.058 mg |
| Manganese | 0.28 mg |
| Selenium | 16.1 mcg |
| Iodine | 5.0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 10.0 mcg |
| Vitamin C | 1.7 mg |
| Vitamin D | 3.8 mcg |
| Vitamin E | 0.26 mg |
| Thiamin (B1) | 0.080 mg |
| Riboflavin (B2) | 0.077 mg |
| Niacin (B3) | 1.9 mg |
| Pantothenic acid (B5) | 0.81 mg |
| Vitamin B6 | 0.13 mg |
| Folate (B9) | 6.0 mcg |
| Vitamin B12 | 0.83 mcg |
