Fish, perch, grilled
Common food
Photo: Wikipedia
Grilled perch is a lean, freshwater fish with a delicate, mildly sweet flavor and a firm, flaky texture that holds up beautifully to the grill's high heat. Nutritionally, it's a powerhouse of high-quality protein with virtually no carbohydrates, making it an excellent choice for low-carb or ketogenic diets. The grilling process imparts a subtle smokiness that enhances its natural taste without adding fat.
Calorie split: 67% protein · 0% carbs · 33% fat
↓ Full nutrition💚 Why it's loved
People love grilled perch for its clean, sweet flavor that isn't overly 'fishy,' making it approachable for many palates. Its firm texture is incredibly versatile, perfect for everything from simple weeknight dinners to elegant presentations.
⚠️ Watch-outs & how to enjoy it better
As a freshwater fish, perch can sometimes carry a muddy taste if not sourced from clean waters, which is a key consideration for quality. It is also a common allergen, so those with fish allergies must avoid it entirely. To counteract potential off-flavors, soak the fillets in milk or buttermilk for 30 minutes before cooking, and always purchase from reputable sources that guarantee water quality.
Key benefits
- Excellent source of lean protein (19.4g per 100g)
- Virtually zero carbohydrates and sugar
- Low in fat, especially saturated fat
- Rich in essential amino acids
- Provides key minerals like selenium and phosphorus
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The European perch (Perca fluviatilis) is so iconic that it is the official fish symbol of the city of Hamburg, Germany, and appears on its coat of arms.
Full nutrition (USDA data · scales with serving)
| Water | 75.7 g |
| Energy | 121 kcal |
| Protein | 19.4 g |
| Total lipid (fat) | 4.2 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 36.0 mg |
| Iron, Fe | 0.28 mg |
| Magnesium, Mg | 29.0 mg |
| Phosphorus, P | 315 mg |
| Potassium, K | 237 mg |
| Sodium, Na | 303 mg |
| Zinc, Zn | 0.37 mg |
| Copper, Cu | 0.03 mg |
| Selenium, Se | 36.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.06 mg |
| Niacin | 1.3 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 10.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 10.0 ug |
| Choline, total | 82.6 mg |
| Vitamin B-12 | 1.7 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 23.0 ug |
| Retinol | 23.0 ug |
| Carotene, beta | 4.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 1.3 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 1.5 ug |
| Vitamin K (phylloquinone) | 2.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.94 g |
| SFA 4:0 | 0.02 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.13 g |
| SFA 16:0 | 0.52 g |
| SFA 18:0 | 0.18 g |
| Fatty acids, total monounsaturated | 1.4 g |
| MUFA 16:1 | 0.11 g |
| MUFA 18:1 | 1.0 g |
| MUFA 20:1 | 0.20 g |
| MUFA 22:1 | 0.04 g |
| Fatty acids, total polyunsaturated | 1.0 g |
| PUFA 18:2 | 0.62 g |
| PUFA 18:3 | 0.09 g |
| PUFA 18:4 | 0.01 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.08 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.19 g |
| Cholesterol | 68.0 mg |
Amino acid profile (per 100g)
Estimated from Fish, fish sticks, frozen, prepared — USDA does not publish this profile for Fish.
| Tryptophan | 0.12 g |
| Threonine | 0.37 g |
| Isoleucine | 0.43 g |
| Leucine | 0.85 g |
| Lysine | 0.80 g |
| Methionine | 0.30 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.29 g |
| Valine | 0.50 g |
| Arginine | 0.59 g |
| Histidine | 0.23 g |
| Alanine | 0.55 g |
| Aspartic acid | 0.82 g |
| Glutamic acid | 2.3 g |
| Glycine | 0.47 g |
| Proline | 0.78 g |
| Serine | 0.49 g |
| Hydroxyproline | 0.00 g |
FAQ
Is grilled perch a healthy choice?
Yes, it's an excellent healthy choice. It's high in protein, low in fat and calories, and contains no carbohydrates, making it ideal for muscle maintenance and various dietary plans.
How do I know if my perch is fresh?
Look for firm, translucent flesh that springs back when pressed. It should have a clean, sea-like smell, not a strong 'fishy' or ammonia odor. The eyes should be clear and bright.
Can I use frozen perch for grilling?
Absolutely. Thaw it thoroughly in the refrigerator overnight and pat it very dry with paper towels before seasoning and grilling to ensure a good sear and prevent steaming.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.21 kcal/g · 64% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.28 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.