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Grilled Perch

Grilled Perch

EverydayCooked

Grilled perch is a lean freshwater fish characterized by its mild, slightly sweet flavor and tender, flaky texture when cooked. This low-fat protein source provides essential nutrients like vitamin B12 and selenium, offering a lighter alternative to oilier fish like salmon. The grilling process enhances its natural flavors while maintaining moisture, often complemented by simple seasonings like lemon or herbs to highlight its delicate taste profile.

Macro Impact

A 3 oz serving contains 91 calories, 18g protein, 0g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 91 calories?
Walking3.5 mph, moderate pace
21 min
YogaModerate effort, gentle pace
15 min
SwimmingModerate effort, freestyle
12 min
Biking12-14 mph, moderate effort
9 min
StairsStair climbing, moderate pace
11 min
Running5 mph (12 min/mile)
8 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories91
% Daily Value*
Total Fat1g
2%
Saturated Fat0.3g
2%
Trans Fat0.0g
Polyunsaturated Fat0.5g
Monounsaturated Fat0.5g
Cholesterol76mg
25%
Sodium181mg
8%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein18g
Vitamin D0.6mcg
3%
Calcium58mg
4%
Iron0.6mg
3%
Potassium242mg
5%

* 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
1 / 78 g
2%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
1 / 23 g
2%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
76 / 300 g
25%
Omega 3
0 / 5 g
9%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
18 / 80 g
23%
Amino Acids
Histidine
0 / 3 g
0%
Isoleucine
0 / 2 g
0%
Leucine
0 / 3 g
0%
Lysine
0 / 2 g
0%
Methionine
0 / 1 g
0%
Phenylalanine
0 / 2 g
0%
Threonine
0 / 1 g
0%
Tryptophan
0 / 0 g
0%
Valine
0 / 2 g
0%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
4%
Riboflavin, B2
0 / 1 mg
6%
Niacin, B3
1 / 15 mg
9%
Pantothenic Acid, B5
1 / 5 mg
10%
Pyridoxine, B6
0 / 1 mg
7%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
2 / 2 mcg
71%
Folate
7 / 400 mcg
2%
Vitamin A
11 / 800 mcg
1%
Vitamin C
1 / 83 mg
1%
Vitamin D
1 / 15 mcg
4%
Vitamin E
0 / 15 mg
3%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
58 / 1k mg
6%
Copper
0 / 1 mg
10%
Iron
1 / 13 mg
5%
Magnesium
28 / 370 mg
8%
Manganese
0 / 2 mg
19%
Phosphorous
237 / 700 mg
34%
Potassium
242 / 3k mg
8%
Selenium
21 / 55 mcg
39%
Sodium
181 / 2.3k mg
8%
Zinc
1 / 10 mg
8%
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
63 g
Caffeine
0 mg
Choline
33 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, perch, mixed species, cooked, dry heat. USDA Standard Reference, Legacy. Food ID 173679.
  2. 2.Fish, ocean perch, Atlantic, cooked, dry heat. USDA Standard Reference, Legacy. Food ID 175126.

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.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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