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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

Perch
Glycemic index ⓘ Source:
*Explanation
Check out our Glycemic index chart page for the full list.
0 (low)
Calories  ⓘ Calories for selected serving 91 kcal
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)
TOP 15% Cholesterol ⓘHigher in Cholesterol content than 85% of foods
TOP 26% Calcium ⓘHigher in Calcium content than 74% of foods
TOP 26% Protein ⓘHigher in Protein content than 74% of foods
TOP 32% Vitamin B12 ⓘHigher in Vitamin B12 content than 68% of foods
TOP 33% 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.
0

Mineral coverage chart

Calcium Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 24% 34% 21% 86% 24% 8.1% 30% 50% 91% 69%
Calcium: 240mg of 1,000mg 24%
Iron: 2.7mg of 8mg 34%
Magnesium: 90mg of 420mg 21%
Phosphorus: 600mg of 700mg 86%
Potassium: 807mg of 3,400mg 24%
Sodium: 186mg of 2,300mg 8.1%
Zinc: 3.3mg of 11mg 30%
Copper: 0.45mg of 1mg 50%
Manganese: 2.1mg of 2mg 91%
Selenium: 38µg of 55µg 69%

Mineral chart - relative view

80 mg
TOP 26%
30 mg
TOP 33%
0.7 mg
TOP 35%
0.15 mg
TOP 37%
200 mg
TOP 38%
269 mg
TOP 44%
1.1 mg
TOP 51%
13 µg
TOP 57%
62 mg
TOP 63%
0.9 mg
TOP 64%

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 1.8% 4% 90% 5.7% 18% 23% 29% 45% 28% 3.8% 238% 35% 0.25%
Vitamin A: 90IU of 5,000IU 1.8%
Vitamin E : 0.6mg of 15mg 4%
Vitamin D: 9µg of 10µg 90%
Vitamin C: 5.1mg of 90mg 5.7%
Vitamin B1: 0.21mg of 1mg 18%
Vitamin B2: 0.3mg of 1mg 23%
Vitamin B3: 4.6mg of 16mg 29%
Vitamin B5: 2.3mg of 5mg 45%
Vitamin B6: 0.36mg of 1mg 28%
Folate: 15µg of 400µg 3.8%
Vitamin B12: 5.7µg of 2µg 238%
Choline: 195mg of 550mg 35%
Vitamin K: 0.3µg of 120µg 0.25%

Vitamin chart - relative view

1.9 µg
TOP 32%
1.7 mg
TOP 37%
Vitamin D
3 µg
TOP 40%
0.75 mg
TOP 44%
30 IU
TOP 55%
0.12 mg
TOP 60%
65 mg
TOP 61%
0.07 mg
TOP 62%
1.5 mg
TOP 62%
0.1 mg
TOP 69%
0.2 mg
TOP 76%
5 µg
TOP 79%
0.1 µg
TOP 88%

Macronutrients chart

20% 78%
Protein:
Daily Value: 39%
19.4 g of 50 g
19.4 g (39% of DV )
Fats:
Daily Value: 1%
0.9 g of 65 g
0.9 g (1% of DV )
Carbs:
Daily Value: 0%
0 g of 300 g
0 g (0% of DV )
Water:
Daily Value: 4%
79.1 g of 2,000 g
79.1 g (4% of DV )
Other:
0.6 g
0.6 g

Protein quality breakdown

Tryptophan Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 233% 243% 191% 173% 254% 164% 130% 165% 245%
Tryptophan: 651mg of 280mg 233%
Threonine: 2550mg of 1,050mg 243%
Isoleucine: 2679mg of 1,400mg 191%
Leucine: 4728mg of 2,730mg 173%
Lysine: 5343mg of 2,100mg 254%
Methionine: 1722mg of 1,050mg 164%
Phenylalanine: 2271mg of 1,750mg 130%
Valine: 2997mg of 1,820mg 165%
Histidine: 1713mg of 700mg 245%

Fat type information

26% 22% 52%
Saturated Fat: 0.19 g
Monounsaturated Fat: 0.15 g
Polyunsaturated fat: 0.37 g

All nutrients for Perch per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 91kcal 5% 75% 1.9 times more than OrangeOrange
Protein 19g 46% 26% 6.9 times more than BroccoliBroccoli
Fats 0.92g 1% 75% 36.2 times less than CheeseCheese
Vitamin C 1.7mg 2% 37% 31.2 times less than LemonLemon
Net carbs 0g N/A 75% N/AChocolate
Carbs 0g 0% 100% N/ARice
Cholesterol 90mg 30% 15% 4.1 times less than EggEgg
Vitamin D 3µg 30% 40% 1.4 times more than EggEgg
Magnesium 30mg 7% 33% 4.7 times less than AlmondAlmond
Calcium 80mg 8% 26% 1.6 times less than MilkMilk
Potassium 269mg 8% 44% 1.8 times more than CucumberCucumber
Iron 0.9mg 11% 64% 2.9 times less than Beef broiledBeef broiled
Sugar 0g N/A 100% N/ACoca-Cola
Fiber 0g 0% 100% N/AOrange
Copper 0.15mg 17% 37% 1.1 times more than ShiitakeShiitake
Zinc 1.1mg 10% 51% 5.7 times less than Beef broiledBeef broiled
Phosphorus 200mg 29% 38% 1.1 times more than Chicken meatChicken meat
Sodium 62mg 3% 63% 7.9 times less than White BreadWhite Bread
Vitamin A 30IU 1% 55% 556.9 times less than CarrotCarrot
Vitamin A RAE 9µg 1% 52%
Vitamin E 0.2mg 1% 76% 7.3 times less than KiwifruitKiwifruit
Manganese 0.7mg 30% 35%
Selenium 13µg 23% 57%
Vitamin B1 0.07mg 6% 62% 3.8 times less than Pea rawPea raw
Vitamin B2 0.1mg 8% 69% 1.3 times less than AvocadoAvocado
Vitamin B3 1.5mg 10% 62% 6.3 times less than Turkey meatTurkey meat
Vitamin B5 0.75mg 15% 44% 1.5 times less than Sunflower seedSunflower seed
Vitamin B6 0.12mg 9% 60% Equal to OatOat
Vitamin B12 1.9µg 79% 32% 2.7 times more than PorkPork
Vitamin K 0.1µg 0% 88% 1016 times less than BroccoliBroccoli
Folate 5µg 1% 79% 12.2 times less than Brussels sproutBrussels sprout
Saturated Fat 0.19g 1% 78% 31.9 times less than Beef broiledBeef broiled
Choline 65mg 12% 61%
Monounsaturated Fat 0.15g N/A 79% 64.5 times less than AvocadoAvocado
Polyunsaturated fat 0.37g N/A 68% 128.2 times less than WalnutWalnut
Tryptophan 0.22mg 0% 62% 1.4 times less than Chicken meatChicken meat
Threonine 0.85mg 0% 63% 1.2 times more than Beef broiledBeef broiled
Isoleucine 0.89mg 0% 63% Equal to Salmon rawSalmon raw
Leucine 1.6mg 0% 63% 1.5 times less than Tuna BluefinTuna Bluefin
Lysine 1.8mg 0% 61% 3.9 times more than TofuTofu
Methionine 0.57mg 0% 60% 6 times more than QuinoaQuinoa
Phenylalanine 0.76mg 0% 66% 1.1 times more than EggEgg
Valine 1mg 0% 63% 2 times less than Soybean rawSoybean raw
Histidine 0.57mg 0% 65% 1.3 times less than Turkey meatTurkey meat
Omega-3 - EPA 0.08g N/A 34% 8.7 times less than SalmonSalmon
Omega-3 - DHA 0.17g N/A 34% 8.4 times less than SalmonSalmon
Omega-3 - DPA 0.03g N/A 36% 6.1 times less than SalmonSalmon

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 91
% Daily Value*
1.4%
Total Fat 0.92g
0.84%
Saturated Fat 0.19g
0
Trans Fat 0g
30%
Cholesterol 90mg
2.7%
Sodium 62mg
0
Total Carbohydrate 0g
0
Dietary Fiber 0g
Total Sugars 0g
Includes ? g Added Sugars
Protein 19g
Vitamin D 118mcg 20%

Calcium 80mg 8%

Iron 0.9mg 11%

Potassium 269mg 7.9%

*
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

ⓘ  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
Low in Cholesterol
limit break
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ok
ⓘ  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 Saturated Fats
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
ok
ⓘ  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
Low in Sugars
ok

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173678/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.