Calories in Perch: Per 100 g, Per Serving & Nutrition Facts
How many calories in perch: per 100 g and per serving
Figures are for: Perch, raw
| Nutrient | Per 100 g | Serving: 150 g |
|---|---|---|
| Calories | 91 kcal | 137 kcal |
| Energy (kilojoules) | 381 kJ | 571 kJ |
| Protein | 19 g | 29 g |
| Fat | 0.9 g | 1.4 g |
| incl. saturated | 0.2 g | 0.3 g |
| Total carbohydrates | 0 g | 0 g |
| incl. sugars | 0 g | 0 g |
| incl. fiber | 0 g | 0 g |
| Salt | 0.2 g | 0.2 g |
*Where the numbers come from
Values per 100 g come from a single record of an open food composition table: USDA FoodData Central, FDC ID 173678, “Fish, perch, mixed species, raw” — the measured composition of this exact food, raw, as you weigh it before cooking, not an average across tables. Rounded. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label; salt is sodium × 2.5. Table licenses are on the data sources page.
91 kcal (381 kJ) per 100 g · P/F/C 19/0.9/0 g
Serving (150 g) — 137 kcal (571 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: low salt: low fiber: low
Is perch healthy?
Yes. On its nutrient profile, perch is a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Protein: 29 g per serving — 52% of the 56 g daily reference for a 70 kg (154 lb) adult.
- All green on the traffic light: 0 g sugar, 0.2 g salt and 0.2 g saturated fat per 100 g.
A typical serving is 150 g: 137 kcal, 29 g protein, 1.4 g fat and 0 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Perch is a lean freshwater fish: about 19 g of protein and under 1 g of fat per 100 g raw. Ocean perch is a different, fattier fish.
protein 91%fat 9%carbs 0%
Vitamins and minerals in perch
Per 100 g, the standouts are vitamin B12 — 1.9 mcg, 79% of the Daily Value; manganese — 0.7 mg, 30% of the Daily Value (#3 of 25 in our fish & seafood section); selenium — 13 mcg, 23% of the Daily Value.
| Nutrient | Per 100 g | Serving: 150 g | % DV |
|---|---|---|---|
| Vitamin D | 3 mcg | 4.5 mcg | 23% |
| Thiamin (B1) | 0.07 mg | 0.11 mg | 9% |
| Riboflavin (B2) | 0.1 mg | 0.15 mg | 12% |
| Niacin (B3) | 1.5 mg | 2.3 mg | 14% |
| Vitamin B6 | 0.12 mg | 0.18 mg | 11% |
| Vitamin B12 | 1.9 mcg | 2.9 mcg | 119% |
| Potassium | 269 mg | 404 mg | 9% |
| Calcium | 80 mg | 120 mg | 9% |
| Magnesium | 30 mg | 45 mg | 11% |
| Phosphorus | 200 mg | 300 mg | 24% |
| Iron | 0.9 mg | 1.4 mg | 8% |
| Zinc | 1.1 mg | 1.7 mg | 15% |
| Copper | 0.15 mg | 0.23 mg | 25% |
| Manganese | 0.7 mg | 1.1 mg | 46% |
| Selenium | 13 mcg | 19 mcg | 34% |
| Cholesterol | 90 mg | 135 mg | 45% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Fish, perch, mixed species, raw” (FDC ID 173678, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Perch calories by weight, 50–300 g
150 g of perch has 137 calories and 200 g has 182. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g |
|---|---|---|
| 50 g | 46 | 9.7 / 0.5 / 0 |
| 100 g | 91 | 19 / 0.9 / 0 |
| 150 g — typical serving | 137 | 29 / 1.4 / 0 |
| 200 g | 182 | 39 / 1.8 / 0 |
| 250 g | 228 | 49 / 2.3 / 0 |
| 300 g | 273 | 58 / 2.7 / 0 |
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
Perch: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Perch, raw | 91 | 19 / 0.9 / 0 |
| Ocean perch, baked | 118 | 24 / 2.1 / 0 |
How much movement is one serving?
A 150 g serving is 137 kcal — roughly 45 min of easy walking or 17 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Perch: swaps and alternatives
No need to swap: perch already gets grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 0 g (red is over 22.5 g), saturated fat 0.2 g (over 5 g) and salt 0.2 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
What to pair perch with
A serving of perch has no fiber (the WHO suggests at least 25 g a day); that's easy to make up on the same plate:
- Broccoli, 150 g — +4.9 g fiber, 53 kcal.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 150 g, a typical serving of perch.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Perch | A | 137 | 29 | 0 |
| Shrimp | A | 143 | 30 | 0 |
| Imitation Crab (Surimi) | A | 149 | 23 | 0 |
| Cod | A | 158 | 35 | 0 |
Perch vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Scallops | 69 | 12 / 0.5 / 3.2 |
| Crawfish | 77 | 16 / 1 / 0 |
| Lobster | 77 | 17 / 0.8 / 0 |
| Mussels | 86 | 12 / 2.2 / 3.7 |
| Perch | 91 | 19 / 0.9 / 0 |
| Canned Tuna | 116 | 25 / 1 / 0 |
| Smoked Salmon | 117 | 18 / 4.3 / 0 |
FAQ
How many calories are in 100 g of perch?
100 g of perch has 91 calories, with 19 g protein, 0.9 g fat and 0 g carbohydrates.
How many calories are in a serving of perch?
A 150 g serving has 137 calories: 29 g protein, 1.4 g fat and 0 g carbs.
What are the macros of perch?
Per 100 g: 19 g protein, 0 g carbs and 0.9 g fat. By calories that's about 91% protein, 0% carbs and 9% fat.
How long do you have to walk to burn a serving of perch?
About 45 min of easy walking or 17 min of cycling for a 70 kg (154 lb) person — that's the 137 calories in a 150 g serving.
What vitamins and minerals are in perch?
Per 100 g, perch is richest in vitamin B12 (1.9 mcg, 79% DV), manganese (0.7 mg, 30% DV), selenium (13 mcg, 23% DV) — from USDA FoodData Central record 173678.
How much fiber is in perch?
None: dietary fiber comes from plant foods and mushrooms — vegetables, fruit, grains, beans and nuts.