Perch
100 g raw
91 kcal
Boiled, 100 g
114 kcal
Roasted, 100 g
121 kcal
Protein, fat and carbs per 100 g
- Protein
- 19.4 g
- Fat
- 0.9 g
- Carbs
- 0 g
- Fiber
- 0 g
- Sugar
- 0 g
How cooking changes it
Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.
| Method | Yield | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Raw | 100% | 91 kcal | 19.4 g | 0.9 g | 0 g |
| Boiled | 80% | 114 kcal | 24.3 g | 1.2 g | 0 g |
| Steamed | 85% | 107 kcal | 22.8 g | 1.1 g | 0 g |
| Roasted | 75% | 121 kcal | 25.9 g | 1.2 g | 0 g |
| Fried | 80% | 114 kcal | 24.3 g | 1.2 g | 0 g |
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 9 mcg | 1% |
| Vitamin C | 1.7 mg | 2% |
| Vitamin D | 3 mcg | 20% |
| Vitamin E | 0.2 mg | 1% |
| Vitamin K | 0.1 mcg | 0% |
| Vitamin B1 (thiamine) | 0.07 mg | 6% |
| Vitamin B2 (riboflavin) | 0.1 mg | 9% |
| Vitamin B3 (niacin) | 1.5 mg | 11% |
| Vitamin B6 (pyridoxine) | 0.12 mg | 9% |
| Vitamin B9 (folate) | 5 mcg | 1% |
| Vitamin B12 (cobalamin) | 1.9 mcg | 79% |
| Choline | 65 mg | 15% |
| Calcium | 80 mg | 8% |
| Iron | 0.9 mg | 5% |
| Magnesium | 30 mg | 10% |
| Phosphorus | 200 mg | 29% |
| Potassium | 269 mg | 10% |
| Sodium | 62 mg | 3% |
| Zinc | 1.1 mg | 14% |
| Selenium | 12.6 mcg | 23% |
| Copper | 0.15 mg | 17% |
| Manganese | 0.7 mg | 39% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
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Data: USDA FoodData Central, record “Fish, perch, mixed species, raw”.