Fish, perch, mixed species, raw
Whole food · Finfish and Shellfish Products
Photo: Wikipedia
Perch is a lean, freshwater fish prized for its firm, white flesh and mild, subtly sweet flavor that doesn't overpower dishes. Its delicate, flaky texture holds up beautifully to various cooking methods, from pan-frying to poaching. Nutritionally, it's a powerhouse of high-quality protein with virtually no fat or carbohydrates.
Calorie split: 90% protein · 0% carbs · 10% fat
↓ Full nutrition💚 Why it's loved
People love perch for its clean, versatile taste that acts as a perfect canvas for herbs, sauces, and seasonings without being 'fishy.' It's a staple in many home-style and restaurant meals, valued for its reliable texture and ability to pair with both light and rich accompaniments.
⚠️ Watch-outs & how to enjoy it better
As a freshwater fish, perch can sometimes have a muddy or earthy taste if not sourced from clean waters. It's also a common allergen for those with fish sensitivities. To counteract any off-flavors, soak fillets in milk or a saltwater solution for 30 minutes before cooking, and always source from reputable fisheries.
Key benefits
- Excellent source of complete protein (19.39g per 100g)
- Extremely low in fat (0.92g per 100g)
- Zero carbohydrates or sugars
- Good source of essential vitamins like B12 and niacin
- Provides minerals such as phosphorus and selenium
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Yellow perch, a common species, is the state fish of Ohio and was historically so abundant in the Great Lakes that it was a primary commercial catch, sometimes sold canned as 'lake sardines.'
Full nutrition (USDA data · scales with serving)
| Water | 79.1 g |
| Energy | 91.0 kcal |
| Energy | 381 kj |
| Protein | 19.4 g |
| Total lipid (fat) | 0.92 g |
| Ash | 1.2 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 80.0 mg |
| Iron, Fe | 0.90 mg |
| Magnesium, Mg | 30.0 mg |
| Phosphorus, P | 200 mg |
| Potassium, K | 269 mg |
| Sodium, Na | 62.0 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.15 mg |
| Manganese, Mn | 0.70 mg |
| Selenium, Se | 12.6 ug |
| Vitamin C, total ascorbic acid | 1.7 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.10 mg |
| Niacin | 1.5 mg |
| Pantothenic acid | 0.75 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Choline, total | 65.0 mg |
| Vitamin B-12 | 1.9 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 9.0 ug |
| Retinol | 9.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 30.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.20 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 118 iu |
| Vitamin D (D2 + D3) | 3.0 ug |
| Vitamin D3 (cholecalciferol) | 3.0 ug |
| Vitamin K (phylloquinone) | 0.10 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.18 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.14 g |
| SFA 18:0 | 0.03 g |
| Fatty acids, total monounsaturated | 0.15 g |
| MUFA 16:1 | 0.06 g |
| MUFA 18:1 | 0.07 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.37 g |
| PUFA 18:2 | 0.01 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.01 g |
| PUFA 20:4 | 0.05 g |
| PUFA 20:5 n-3 (EPA) | 0.08 g |
| PUFA 22:5 n-3 (DPA) | 0.03 g |
| PUFA 22:6 n-3 (DHA) | 0.17 g |
| Cholesterol | 90.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.22 g |
| Threonine | 0.85 g |
| Isoleucine | 0.89 g |
| Leucine | 1.6 g |
| Lysine | 1.8 g |
| Methionine | 0.57 g |
| Cystine | 0.21 g |
| Phenylalanine | 0.76 g |
| Tyrosine | 0.66 g |
| Valine | 1.00 g |
| Arginine | 1.2 g |
| Histidine | 0.57 g |
| Alanine | 1.2 g |
| Aspartic acid | 2.0 g |
| Glutamic acid | 2.9 g |
| Glycine | 0.93 g |
| Proline | 0.69 g |
| Serine | 0.79 g |
FAQ
What's the difference between perch and other white fish like cod or tilapia?
Perch has a firmer, denser texture and a slightly sweeter, more delicate flavor than cod, which is flakier and milder. Compared to tilapia, perch often has a cleaner taste and is less prone to the 'muddy' flavor sometimes associated with farmed tilapia.
How should I store fresh perch fillets?
Place them on a plate or tray, cover tightly with plastic wrap or store in an airtight container, and keep in the coldest part of your refrigerator (usually the bottom shelf). Use within 1-2 days for optimal freshness. For longer storage, freeze them in a single layer on a baking sheet before transferring to a freezer bag.
Is perch a sustainable seafood choice?
Sustainability varies by species and source. Yellow perch from the Great Lakes is often considered well-managed. Always look for certifications like the Marine Stewardship Council (MSC) or consult guides like the Monterey Bay Aquarium's Seafood Watch to choose responsibly sourced perch.
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 0.91 kcal/g · 85% 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: 0.23 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.