OpenNutrition

AboutDownload
Steamed Perch

Steamed Perch

EverydayCooked

Steamed perch is a freshwater fish dish prepared by cooking the fish with moist heat, preserving its delicate texture and mild, slightly sweet flavor. This lean whitefish provides high-quality protein with minimal fat, along with notable amounts of selenium and B vitamins essential for metabolic health. The gentle steaming method keeps the flesh moist and flaky while avoiding added oils, making it a popular choice in calorie-conscious diets and Asian-inspired culinary traditions where whole fish presentations are common.

Macro Impact

A 3 oz serving contains 225 calories, 20g protein, 0g carbs, and 16g fat.

Calorie Burn

How long would it take to burn off 225 calories?
Walking3.5 mph, moderate pace
52 min
YogaModerate effort, gentle pace
38 min
SwimmingModerate effort, freestyle
29 min
Biking12-14 mph, moderate effort
23 min
StairsStair climbing, moderate pace
26 min
Running5 mph (12 min/mile)
19 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories225
% Daily Value*
Total Fat16g
21%
Saturated Fat4g
22%
Trans Fat0g
Polyunsaturated Fat3g
Monounsaturated Fat7g
Cholesterol75mg
25%
Sodium60mg
3%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein20g
Vitamin D2mcg
9%
Calcium19mg
1%
Iron0.4mg
2%
Potassium298mg
6%

* 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
16 / 78 g
21%
Monounsaturated
7 / 31 g
22%
Polyunsaturated
3 / 23 g
13%
Saturated
4 / 23 g
18%
Trans
0 g
Cholesterol
75 / 300 g
25%
Omega 3
1 / 5 g
32%
Omega 6
1 / 19 g
7%
Omega 9
0 g
Protein
Protein
20 / 80 g
25%
Amino Acids
Histidine
1 / 3 g
20%
Isoleucine
1 / 2 g
57%
Leucine
2 / 3 g
49%
Lysine
2 / 2 g
72%
Methionine
0 / 1 g
38%
Phenylalanine
1 / 2 g
41%
Threonine
1 / 1 g
61%
Tryptophan
0 / 0 g
56%
Valine
1 / 2 g
52%
Arginine
2 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
3 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
11%
Riboflavin, B2
0 / 1 mg
10%
Niacin, B3
3 / 15 mg
19%
Pantothenic Acid, B5
0 / 5 mg
0%
Pyridoxine, B6
0 / 1 mg
27%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
2 / 2 mcg
71%
Folate
0 / 400 mcg
0%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
2 / 15 mcg
11%
Vitamin E
1 / 15 mg
6%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
19 / 1k mg
2%
Copper
0 / 1 mg
3%
Iron
0 / 13 mg
3%
Magnesium
28 / 370 mg
8%
Manganese
0 / 2 mg
0%
Phosphorous
319 / 700 mg
46%
Potassium
298 / 3k mg
10%
Selenium
32 / 55 mcg
58%
Sodium
60 / 2.3k mg
3%
Zinc
1 / 10 mg
9%
Chromium
9 / 30 mcg
30%
Molybdenum
0 / 45 mcg
0%
Iodine
24 / 150 mcg
16%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
46 g
Caffeine
0 mg
Choline
0 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

  1. 1.Silver perch, aquacultured, steamed, no added fat. Australian Nutrient Database. Public Food Key F008264.

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.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

By using this database, you acknowledge and explicitly agree to these terms.

© 2025 Snackbar Apps LLC