Perch Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 91

% Daily Value *

Total Fat 2g %2

Saturated Fat 0g %1

Trans Fat 0g

Cholesterol 63mg %0

Sodium 347mg %23

Total Carbohydrate 0g %0

Dietary Fiber 0g %0

Total Sugars 0g

Protein 19g

Vitamin D 58.0IU %9

Calcium 34.0mg %2

Iron 0.3mg %1

Potassium 226mg %5

Phosphorus 300.0mg %30

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Vitamins in perch

Vitamin C 0.0mg %0

Vitamin K 0.1µg %0

Vitamin A 44.0IU %1

Vitamin B1 (Thiamin) 0.0mg %4

Vitamin B2 (Riboflavin) 0.1mg %4

Vitamin E 0.9mg %6

Vitamin B6 0.1mg %6

Vitamin B5 (Pantothenic acid) 0.3mg %7

Vitamin B3 (Niacin) 1.2mg %8

Vitamin D 58.0IU %10

Choline, total 78.6mg %14

Vitamin B12 1.7µg %72

Minerals in perch

Manganese 0.0mg %1

Iron 0.3mg %2

Zinc 0.4mg %3

Calcium 34.0mg %3

Copper 0.0mg %3

Potassium 226.0mg %6

Magnesium 27.0mg %6

Sodium 347.0mg %23

Phosphorus 300.0mg %30

Selenium 34.6µg %63

Amino Acids in perch

Valine 0.9g %46

Leucine 1.5g %51

Histidine 0.4g %51

Isoleucine 0.9g %58

Cystine 0.2g %63

Tyrosine 0.7g %70

Methionine 0.6g %76

Threonine 0.9g %76

Tryptophan 0.2g %76

Lysine 1.8g %79

Phenylalanine 0.8g %82

Fatty Acids in perch

DPA 0.01g %8

Omega-3 0.27g %17

EPA 0.08g %25

DHA 0.19g %93

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of perch is 0.0/100 which makes it a low quality carbohydrate food.


Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Perch has a complete source of protein.

amino acid mg/kg of BW mg/g of protein
Valine 39 47
Leucine 59 79
Histidine 15 20
Isoleucine 30 46
Threonine 23 45
Tryptophan 6 12
Lysine 45 93
Met+Cys 22 41
Phe+Tyr 30 75

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in perch is 8.1 which makes it a high P:E food.

low P:E
high P:E
medium P:E

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of perch is 1.0 which makes it a low energy density food.

low ED
high ED
medium ED

How nutritious is this food?

Micronutrients in perch as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that perch is lacking.

Nutrient Density Score for perch is 35/100 good).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score


Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for perch

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 0.14 <4
Zinc:Copper 13.46 <12
Potassium:Sodium 0.65 >2
Caclcium:Magnesium 1.26 <2
Iron:Copper 11.54 <15
Calcium:Phosphorus 0.11 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 69%

low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is insulinogenic with high insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

58% of insulinogenic calories