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Perch Calories and nutrition facts · Fish

53 kcal per fillet (64 g)
Carbs
0 g
Fibre
0 g
Sugars
0 g
Protein
12 g
Fat
0.45 g
83 kcal per 100 g
Carbs
0 g
Fibre
0 g
Sugars
0 g
Protein
18.8 g
Fat
0.7 g

Where the calories come from

Protein 92% Carbs 0% Fat 8%

Perch has 53 kcal per fillet (64 g), with 0 g carbs, 0 g fibre, 12 g protein and 0.45 g fat. 100 g has 83 kcal.

Share of your daily needs in one fillet

Diet tags

Egg free Gluten free Lactose free Milk free Low gluten No added salt Soy free Unsweetened

Last updated October 26, 2026 · Where the data comes from

Get to know perch in Nutriely

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Other forms of perch

How it compares with other fish

Per 100 g, against the 63 fish in our catalog.

  • Calories 83 kcal · typical 133 kcal

    Fewer calories than 84% of fish.

  • Vitamin D 15.2 µg · typical 7.8 µg

    More vitamin D than 84% of fish.

  • Vitamin B12 1.9 µg · typical 2 µg
  • Protein 18.8 g · typical 19 g
  • Fat 0.7 g · typical 6.4 g

    Less fat than 94% of fish.

  • Saturated fat 0.14 g · typical 1.3 g

    Less saturated fat than 86% of fish.

The bar shows this food; the line marks the typical (median) value of the category.

Learn about perch

What are the health benefits of perch?

Perch is a great source of lean protein, essential for muscle growth and repair. It also contains omega-3 fatty acids, which are beneficial for heart health and can help reduce inflammation in the body. Additionally, perch is rich in B vitamins, such as niacin and vitamin B12, which play a crucial role in energy production and nervous system function.

What are the health risks associated with eating perch?

Perch is generally a safe and healthy fish to eat, but there are some potential health risks. One concern is the potential for environmental contaminants such as mercury, PCBs, and dioxins, especially in larger perch or those from polluted waters. To minimize these risks, it is best to choose perch from clean, well-regulated sources and to limit consumption, particularly for pregnant women and children. Additionally, properly cooking perch can help reduce any potential health risks.

Nutrients in perch

Pick an amount to see what it gives you. Tap a nutrient to learn what it does.

% of the daily value for a healthy adult. Your own needs depend on age, sex and activity.

Energy and macros
Vitamins
Minerals
Carbohydrates
Fats
Amino acids

Amino acid data is mapped from the USDA database, for information only.

Perch in other food databases

The same food in national food composition databases, next to ours. Per 100 g.

Per 100 g Nutriely BLS Fineli
Energy (kcal) 83 80 83
Protein (g) 19 18 19
Fat (g) 0.7 0.6 0.7
Carbohydrates (g) 0 0 0
Sugars (g) 0 0 0
Fibre (g) 0 0 0

Compare every nutrient across databases

Switch between Nutriely, BLS and Fineli for all the vitamins, minerals and amino acids of perch in the Nutriely app.

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BLS: “European perch raw” · Fineli: “Perch”. Databases measure different samples, so some spread is normal. Nutriely's values are what the app uses. Sources and licences.

Similar fish

Closest in calories first.

Where the data comes from

How we combine and check nutrition data: Nutriely data sources.

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