Food · Finfish and Shellfish Products
Perch nutrition facts
A typical portion of perch (1 large fillet; 135 g, grilled) has 160 calories and 26g of protein (USDA FoodData Central). USDA lists 8 descriptions of it: per 100 g they range from 91 calories (fish, mixed species, raw) to 224 (fish, NFS).
Nutrition Facts
* 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. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Fish, perch, grilled, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 19.4g
- more than 71% of 8,218 USDA reference foods
- Calories per 100 g
- 121
- more than 34% of reference foods
- Sodium per 100 g
- 303mg
- more than 73% of reference foods
1 large fillet weighs 135 g in USDA's record for Fish, perch, grilled (FDC 2706272).
Where the calories come from: 0% carbohydrate, 33% fat and 67% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Vitamin B122.3 µg in 1 large fillet (135 g), 96% of the Daily Value
- Selenium49 µg in 1 large fillet (135 g), 89% of the Daily Value
- Phosphorus425 mg in 1 large fillet (135 g), 34% of the Daily Value
- Choline112 mg in 1 large fillet (135 g), 20% of the Daily Value
- Vitamin E1.8 mg in 1 large fillet (135 g), 12% of the Daily Value
- Niacin1.7 mg in 1 large fillet (135 g), 11% of the Daily Value
Source: USDA FoodData Central (FDC 2706272), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of perch USDA describes
Not further specified has the most calories per 100 g (224); the fewest: Raw (91)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Fish, perch, grilled | 121 | 19.4 g | 4.2 g | 303 mg |
| Fish, perch, mixed species, cooked, dry heat | 117 | 24.9 g | 1.2 g | 79 mg |
| Fish, perch, steamed | 115 | 24.5 g | 1.2 g | 176 mg |
| Fish, perch, mixed species, raw | 91 | 19.4 g | 0.9 g | 62 mg |
| Fish, perch, baked or broiled | 139 | 19 g | 6.5 g | 309 mg |
| Fish, perch, baked or broiled, coated | 163 | 17.3 g | 6.5 g | 342 mg |
| Fish, perch, NFSSame values: Fish, perch, fried | 224 | 13.6 g | 13.3 g | 400 mg |
Every nutrient in this record (65)
The portion is 1 large fillet (135 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 26.2 g | 19.4 g | 52% |
| Total lipid (fat) | 5.70 g | 4.22 g | 7% |
| Carbohydrate, by difference | 0 g | 0 g | 0% |
| Energy | 163 kcal | 121 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 102 g | 75.7 g | |
| Total Sugars | 0 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | 0% |
| Cholesterol | 91.8 mg | 68.0 mg | 31% |
| Fatty acids, total saturated | 1.27 g | 0.94 g | 6% |
| Fatty acids, total monounsaturated | 1.90 g | 1.41 g | |
| Fatty acids, total polyunsaturated | 1.40 g | 1.04 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 48.6 mg | 36.0 mg | 4% |
| Iron, Fe | 0.38 mg | 0.28 mg | 2% |
| Magnesium, Mg | 39.1 mg | 29.0 mg | 9% |
| Phosphorus, P | 425 mg | 315 mg | 34% |
| Potassium, K | 320 mg | 237 mg | 7% |
| Sodium, Na | 409 mg | 303 mg | 18% |
| Zinc, Zn | 0.50 mg | 0.37 mg | 5% |
| Copper, Cu | 0.036 mg | 0.027 mg | 4% |
| Selenium, Se | 49.0 µg | 36.3 µg | 89% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 31.1 µg | 23.0 µg | |
| Vitamin A, RAE | 31.1 µg | 23.0 µg | 3% |
| Carotene, beta | 5.40 µg | 4.00 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 1.75 mg | 1.30 mg | 12% |
| Vitamin D (D2 + D3) | 2.02 µg | 1.50 µg | 10% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 0 µg | 0 µg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.058 mg | 0.043 mg | 5% |
| Riboflavin | 0.078 mg | 0.058 mg | 6% |
| Niacin | 1.72 mg | 1.27 mg | 11% |
| Vitamin B-6 | 0.13 mg | 0.098 mg | 8% |
| Folate, total | 13.5 µg | 10.0 µg | |
| Vitamin B-12 | 2.31 µg | 1.71 µg | 96% |
| Choline, total | 112 mg | 82.6 mg | 20% |
| Vitamin K (phylloquinone) | 2.70 µg | 2.00 µg | 2% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 13.5 µg | 10.0 µg | |
| Folate, DFE | 13.5 µg | 10.0 µg | 3% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0.022 g | 0.016 g | |
| SFA 6:0 | 0.015 g | 0.011 g | |
| SFA 8:0 | 0.0095 g | 0.0070 g | |
| SFA 10:0 | 0.020 g | 0.015 g | |
| SFA 12:0 | 0.027 g | 0.020 g | |
| SFA 14:0 | 0.18 g | 0.13 g | |
| SFA 16:0 | 0.70 g | 0.52 g | |
| SFA 18:0 | 0.24 g | 0.18 g | |
| MUFA 18:1 | 1.37 g | 1.01 g | |
| PUFA 18:2 | 0.84 g | 0.62 g | |
| PUFA 18:3 | 0.13 g | 0.093 g | |
| PUFA 20:4 | 0.016 g | 0.012 g | |
| PUFA 22:6 n-3 (DHA) | 0.26 g | 0.19 g | |
| MUFA 16:1 | 0.15 g | 0.11 g | |
| PUFA 18:4 | 0.014 g | 0.010 g | |
| MUFA 20:1 | 0.28 g | 0.20 g | |
| PUFA 20:5 n-3 (EPA) | 0.11 g | 0.079 g | |
| MUFA 22:1 | 0.050 g | 0.037 g | |
| PUFA 22:5 n-3 (DPA) | 0.018 g | 0.013 g |
Source: USDA FoodData Central, FDC 2706272: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in perch?
160 in 1 large fillet (135 g) of grilled; 91 to 224 per 100 g across USDA's descriptions.
How much protein is in perch?
26g in 1 large fillet; 19.4 g per 100 g.
How much sodium is in perch?
410mg in 1 large fillet; 303 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov