Perch nutrition: calories, carbs, GI, protein, fiber, fats
Fish, perch, mixed species, raw
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Perch
|
Glycemic index ⓘ
Source: *Explanation
Check out our Glycemic index chart page for the full list.
|
0 (low) |
| Calories ⓘ Calories per 100-gram serving | 91 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 0 grams |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | 9.4 (acidic) |
Cholesterol ⓘHigher in Cholesterol content than 85% of foods
Calcium ⓘHigher in Calcium content than 74% of foods
Protein ⓘHigher in Protein content than 74% of foods
Vitamin B12 ⓘHigher in Vitamin B12 content than 68% of foods
Magnesium ⓘHigher in Magnesium content than 67% of foods
Perch calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 91 | |
| Calories in 1 fillet | 55 | 60 g |
| Calories in 3 oz | 77 | 85 g |
Perch Glycemic index (GI)
Source:
*Explanation
Check out our Glycemic index chart page for the full list.
Mineral coverage chart
Calcium:
80 mg of 1,000 mg
8%
Iron:
0.9 mg of 8 mg
11%
Magnesium:
30 mg of 420 mg
7%
Phosphorus:
200 mg of 700 mg
29%
Potassium:
269 mg of 3,400 mg
8%
Sodium:
62 mg of 2,300 mg
3%
Zinc:
1.11 mg of 11 mg
10%
Copper:
0.15 mg of 1 mg
17%
Manganese:
0.7 mg of 2 mg
30%
Selenium:
12.6 µg of 55 µg
23%
Choline:
65 mg of 550 mg
12%
Mineral chart - relative view
Calcium
80 mg
TOP 26%
Magnesium
30 mg
TOP 33%
Manganese
0.7 mg
TOP 35%
Copper
0.15 mg
TOP 37%
Phosphorus
200 mg
TOP 38%
Potassium
269 mg
TOP 44%
Zinc
1.11 mg
TOP 51%
Selenium
12.6 µg
TOP 57%
Choline
65 mg
TOP 61%
Sodium
62 mg
TOP 63%
Iron
0.9 mg
TOP 64%
Vitamin coverage chart
Vitamin A:
30 IU of 5,000 IU
1%
Vitamin E :
0.2 mg of 15 mg
1%
Vitamin D:
3 µg of 10 µg
30%
Vitamin C:
1.7 mg of 90 mg
2%
Vitamin B1:
0.07 mg of 1 mg
6%
Vitamin B2:
0.1 mg of 1 mg
8%
Vitamin B3:
1.52 mg of 16 mg
10%
Vitamin B5:
0.75 mg of 5 mg
15%
Vitamin B6:
0.12 mg of 1 mg
9%
Folate:
5 µg of 400 µg
1%
Vitamin B12:
1.9 µg of 2 µg
79%
Vitamin K:
0.1 µg of 120 µg
0%
Vitamin chart - relative view
Vitamin B12
1.9 µg
TOP 32%
Vitamin C
1.7 mg
TOP 37%
Vitamin D
3 µg
TOP 40%
Vitamin B5
0.75 mg
TOP 44%
Vitamin A
30 IU
TOP 55%
Vitamin B6
0.12 mg
TOP 60%
Vitamin B1
0.07 mg
TOP 62%
Vitamin B3
1.52 mg
TOP 62%
Vitamin B2
0.1 mg
TOP 69%
Vitamin E
0.2 mg
TOP 76%
Folate
5 µg
TOP 79%
Vitamin K
0.1 µg
TOP 88%
Macronutrients chart
Protein:
Daily Value: 39%
19.39 g of 50 g
39%
Fats:
Daily Value: 1%
0.92 g of 65 g
1%
Carbs:
Daily Value: 0%
0 g of 300 g
0%
Water:
Daily Value: 4%
79.13 g of 2,000 g
4%
Other:
0.56 g
Protein quality breakdown
Tryptophan:
217 mg of 280 mg
78%
Threonine:
850 mg of 1,050 mg
81%
Isoleucine:
893 mg of 1,400 mg
64%
Leucine:
1576 mg of 2,730 mg
58%
Lysine:
1781 mg of 2,100 mg
85%
Methionine:
574 mg of 1,050 mg
55%
Phenylalanine:
757 mg of 1,750 mg
43%
Valine:
999 mg of 1,820 mg
55%
Histidine:
571 mg of 700 mg
82%
Fat type information
Saturated Fat:
0.185 g
Monounsaturated Fat:
0.152 g
Polyunsaturated fat:
0.368 g
All nutrients for Perch per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 91kcal | 5% | 75% |
1.9 times more than Orange
|
| Protein | 19.39g | 46% | 26% |
6.9 times more than Broccoli
|
| Fats | 0.92g | 1% | 75% |
36.2 times less than Cheddar Cheese
|
| Vitamin C | 1.7mg | 2% | 37% |
31.2 times less than Lemon
|
| Net carbs | 0g | N/A | 75% |
N/A
|
| Carbs | 0g | 0% | 100% |
N/A
|
| Cholesterol | 90mg | 30% | 15% |
4.1 times less than Egg
|
| Vitamin D | 3µg | 30% | 40% |
1.4 times more than Egg
|
| Iron | 0.9mg | 11% | 64% |
2.9 times less than Beef broiled
|
| Calcium | 80mg | 8% | 26% |
1.6 times less than Milk
|
| Potassium | 269mg | 8% | 44% |
1.8 times more than Cucumber
|
| Magnesium | 30mg | 7% | 33% |
4.7 times less than Almond
|
| Sugar | 0g | N/A | 100% |
N/A
|
| Fiber | 0g | 0% | 100% |
N/A
|
| Copper | 0.15mg | 17% | 37% |
1.1 times more than Shiitake
|
| Zinc | 1.11mg | 10% | 51% |
5.7 times less than Beef broiled
|
| Phosphorus | 200mg | 29% | 38% |
1.1 times more than Chicken meat
|
| Sodium | 62mg | 3% | 63% |
7.9 times less than White Bread
|
| Vitamin A | 30IU | 1% | 55% |
556.9 times less than Carrot
|
| Vitamin A RAE | 9µg | 1% | 52% | |
| Vitamin E | 0.2mg | 1% | 76% |
7.3 times less than Kiwifruit
|
| Selenium | 12.6µg | 23% | 57% | |
| Manganese | 0.7mg | 30% | 35% | |
| Vitamin B1 | 0.07mg | 6% | 62% |
3.8 times less than Pea raw
|
| Vitamin B2 | 0.1mg | 8% | 69% |
1.3 times less than Avocado
|
| Vitamin B3 | 1.52mg | 10% | 62% |
6.3 times less than Turkey meat
|
| Vitamin B5 | 0.75mg | 15% | 44% |
1.5 times less than Sunflower seed
|
| Vitamin B6 | 0.12mg | 9% | 60% |
Equal to Oat
|
| Vitamin B12 | 1.9µg | 79% | 32% |
2.7 times more than Pork
|
| Vitamin K | 0.1µg | 0% | 88% |
1016 times less than Broccoli
|
| Folate | 5µg | 1% | 79% |
12.2 times less than Brussels sprout
|
| Saturated Fat | 0.19g | 1% | 78% |
31.9 times less than Beef broiled
|
| Monounsaturated Fat | 0.15g | N/A | 79% |
64.5 times less than Avocado
|
| Polyunsaturated fat | 0.37g | N/A | 68% |
128.2 times less than Walnut
|
| Tryptophan | 0.22mg | 0% | 62% |
1.4 times less than Chicken meat
|
| Threonine | 0.85mg | 0% | 63% |
1.2 times more than Beef broiled
|
| Isoleucine | 0.89mg | 0% | 63% |
Equal to Salmon raw
|
| Leucine | 1.58mg | 0% | 63% |
1.5 times less than Tuna Bluefin
|
| Lysine | 1.78mg | 0% | 61% |
3.9 times more than Tofu
|
| Methionine | 0.57mg | 0% | 60% |
6 times more than Quinoa
|
| Phenylalanine | 0.76mg | 0% | 66% |
1.1 times more than Egg
|
| Valine | 1mg | 0% | 63% |
2 times less than Soybean raw
|
| Histidine | 0.57mg | 0% | 65% |
1.3 times less than Turkey meat
|
| Omega-3 - EPA | 0.08g | N/A | 34% |
8.7 times less than Salmon
|
| Omega-3 - DHA | 0.17g | N/A | 34% |
8.4 times less than Salmon
|
| Omega-3 - DPA | 0.03g | N/A | 36% |
6.1 times less than Salmon
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 91
% Daily Value*
2%
Total Fat
1g
0%
Saturated Fat 0g
30%
Cholesterol 90mg
3%
Sodium 62mg
0%
Total Carbohydrate
0g
0%
Dietary Fiber
0g
Total Sugars g
Includes ? g Added Sugars
Protein
19g
Vitamin D
118mcg
20%
Calcium
80mg
8%
Iron
1mg
13%
Potassium
269mg
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.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.