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Baked Perch

Baked Perch

EverydayCooked

Baked perch is a lean freshwater fish prized for its delicate, mildly sweet flavor and tender flaky texture when cooked. This preparation method preserves the fish’s natural moisture while avoiding added fats, making it a high-protein, low-calorie option rich in phosphorus and vitamin B12. Though lower in omega-3s than fatty saltwater fish, perch provides moderate heart-healthy fats and pairs well with light herb seasonings or citrus in balanced meals.

Macro Impact

A 4 oz serving contains 121 calories, 25g protein, 0g carbs, and 2g fat.

Calorie Burn

How long would it take to burn off 121 calories?
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14 min
Running5 mph (12 min/mile)
10 min

Nutrition Facts

Serving size4 oz (113 g)
Amount per serving
Calories121
% Daily Value*
Total Fat2g
2%
Saturated Fat0.4g
2%
Trans Fat0.0g
Polyunsaturated Fat0.9g
Monounsaturated Fat0.5g
Cholesterol90mg
30%
Sodium194mg
8%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein25g
Vitamin D148mcg
738%
Calcium58mg
4%
Iron0.7mg
4%
Potassium391mg
8%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
2 / 78 g
2%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
1 / 23 g
4%
Saturated
0 / 23 g
2%
Trans
0 g
Cholesterol
90 / 300 g
30%
Omega 3
0 / 5 g
11%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
25 / 80 g
31%
Amino Acids
Histidine
1 / 3 g
20%
Isoleucine
1 / 2 g
73%
Leucine
2 / 3 g
65%
Lysine
2 / 2 g
99%
Methionine
1 / 1 g
65%
Phenylalanine
1 / 2 g
51%
Threonine
1 / 1 g
94%
Tryptophan
0 / 0 g
96%
Valine
1 / 2 g
60%
Arginine
2 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
3 g
Glutamic Acid
4 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
5%
Riboflavin, B2
0 / 1 mg
12%
Niacin, B3
2 / 15 mg
15%
Pantothenic Acid, B5
1 / 5 mg
12%
Pyridoxine, B6
0 / 1 mg
14%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
2 / 2 mcg
87%
Folate
10 / 400 mcg
2%
Vitamin A
0 / 800 mcg
0%
Vitamin C
1 / 83 mg
1%
Vitamin D
148 / 15 mcg
984%
Vitamin E
1 / 15 mg
4%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
58 / 1k mg
6%
Copper
0 / 1 mg
11%
Iron
1 / 13 mg
5%
Magnesium
37 / 370 mg
10%
Manganese
0 / 2 mg
17%
Phosphorous
303 / 700 mg
43%
Potassium
391 / 3k mg
13%
Selenium
48 / 55 mcg
87%
Sodium
194 / 2.3k mg
8%
Zinc
1 / 10 mg
9%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
84 g
Caffeine
0 mg
Choline
0 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Fish, ocean perch (rosefish, redfish), atlantic, baked or broiled. Canadian Nutrient File. Food ID 3032.
  2. 2.Fish, perch, mixed species, baked or broiled. Canadian Nutrient File. Food ID 3035.
  3. 3.Fish, rockfish, pacific ocean perch, mixed species, baked or broiled. Canadian Nutrient File. Food ID 3044.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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