Perch, Raw
Perch is a lean fish providing a high amount of quality protein that aids muscle maintenance. It offers a moderate level of omega-3 fatty acids, beneficial for heart health. Key minerals like phosphorus and potassium support muscle and nerve function. Additionally, the presence of B vitamins makes it a nutritious and versatile choice for various meals.
Macro Impact
A Serving (85 g) of Perch, Raw contains 77 calories, 16.5 g of protein, 0 g of carbohydrates, and 0.78 g of fat.
Calorie Burn
How long would it take to burn off 77 calories?
- Walking3.5 mph, moderate pace14 min
- YogaModerate effort, gentle pace20 min
- SwimmingFreestyle, moderate effort10 min
- Biking12–14 mph, moderate effort7 min
- StairsStair climbing, moderate pace10 min
- Running5 mph (12 min/mile)7 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (85 g)
Carbohydrates
- Carbohydrates0 / 313 g(0%)
- Dietary Fiber0 / 38 g(0%)
- Soluble Fiber0 g
- Insoluble Fiber0 g
- Total Sugars0 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat0.78 / 83 g(1%)
- Saturated Fat0.16 / 25 g(1%)
- Trans Fat0 g
- Monounsaturated Fat0.13 g
- Polyunsaturated Fat0.31 g
- Cholesterol76.5 / 300 mg(26%)
- Omega-30.23 g
- Omega-60.05 g
- Omega-90.06 g
- Oleic Acid0.06 g
- Capric Acid0 g
- Erucic Acid0 g
- Lauric Acid0 g
- Stearic Acid0.03 g
- Caprylic Acid0 g
- Linoleic Acid0.01 g
- Myristic Acid0.01 g
- Palmitic Acid0.12 g
- Linolenic Acid0 g
- Eicosenoic Acid0 g
- Arachidonic Acid0.04 g
- Alpha-Linolenic Acid (ALA)0.01 g
- Docosahexaenoic Acid (DHA)0.15 g
- Gamma-Linolenic Acid (GLA)0 g
- Docosapentaenoic Acid (DPA)0.02 g
- Eicosapentaenoic Acid (EPA)0.07 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0 g
Protein
- Protein16.5 / 56 g(29%)
Amino Acids
- Lysine1.5 g
- Serine0.67 g
- Valine0.85 g
- Alanine1 g
- Cystine0.18 g
- Cysteine0 g
- Proline0.58 g
- Taurine0 mg
- Arginine0.99 g
- Histidine0.49 g
- Threonine0.72 g
- Isoleucine0.76 g
- Methionine0.49 g
- Tryptophan0.18 g
- Glutamic Acid2.5 g
- Aspartic Acid1.7 g
- Phenylalanine0.64 g
- Glycine0.79 g
- Leucine1.3 g
- Tyrosine0.56 g
Vitamins
- Vitamin A7.6 / 900 ug(1%)
- Vitamin C1.4 / 90 mg(2%)
- Vitamin D2.6 / 15 ug(17%)
- Vitamin E0.17 / 15 mg(1%)
- Vitamin K0.09 / 120 ug(0%)
- Vitamin B60.1 / 1.3 mg(8%)
- Vitamin B121.6 / 2.4 ug(67%)
- Thiamin (B1)0.06 / 1.2 mg(5%)
- Riboflavin (B2)0.09 / 1.3 mg(7%)
- Niacin (B3)1.3 / 16 mg(8%)
- Folate4.3 / 400 ug(1%)
- Pantothenic Acid (B5)0.64 / 5 mg(13%)
- Biotin0 / 30 ug(0%)
- Choline55.3 / 550 mg(10%)
Minerals
- Calcium68 / 1,000 mg(7%)
- Iron0.77 / 8 mg(10%)
- Magnesium25.5 / 420 mg(6%)
- Phosphorus170 / 700 mg(24%)
- Potassium228.7 / 3,400 mg(7%)
- Sodium52.7 / 2,300 mg(2%)
- Zinc0.94 / 11 mg(9%)
- Copper0.13 / 0.9 mg(14%)
- Manganese0.6 / 2.3 mg(26%)
- Selenium10.7 / 55 ug(19%)
- Iodine15.3 / 150 ug(10%)
- Chromium7.3 / 35 ug(21%)
- Molybdenum4.3 / 45 ug(9%)
- Chloride0 / 2,300 mg(0%)
Other
- Water67.2 / 3,700 g(2%)
- Caffeine0 mg
- Alcohol0 g
Sources
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