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Nutritional Profile of Steamed Or Poached Perch - Care Omnia Nutrition

We got 45 nutritional values in our nutrition profile for Steamed Or Poached Perch.

Nutrient content compared to all foods

When comparing its nutrient content to all foods in our tool we find that it ranks high (Top 250) for six nutrients.

Most notable of them being

Also, when compared to all foods, it ranks decently (Top 500) for 11 additional nutrients.

With the highest ranking of them being

Nutrient content compared to foods in the same category

A comparison between its nutrient content to foods in the same category (Finfish and Shellfish Products) shows that it ranks well (Top 50) for three nutrients.

These are

Additionally, a comparison to foods in the same category shows that it ranks moderately (Top 100) for 10 additional nutrients.

With the highest ranking of them being

You can find these and more nutrient rankings below.

Table of Contents

Nutrient Content Of Steamed Or Poached Perch

The nutrient content of food is mainly divided into macro- and micronutrients.

Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.

Secondly you'll find a lipid (fat) profile that shows you the content of saturated, mono-, and polyunsaturated fatty acids.

After that you'll find our detailed nutrient profile with all measured nutrients.

Macronutrient profile of Steamed Or Poached Perch

Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.

In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.

Figure 1. Macronutrient profile of Steamed Or Poached Perch

1.2%
24.4%
72.9%
Fats
Protein
Water

Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.

After the overview this macronutrient profile provided let's dive deeper and take a look at the lipid (fat) profile!

Lipid (fat) profile of Steamed Or Poached Perch

Lipids (fats) are a major part of the macronutrients in your food.

Lipids (fats), are divided into saturated and unsaturated fats. The unsaturated fats are then in turn divided into mono-, and polyunsaturated fats.

Here's a lipid (fat) profile to give you a sense of how the content of each type of fat compare to each other.

Figure 2. Lipid (fat) profile of Steamed Or Poached Perch

0.2%
0.2%
0.5%
Saturated
Mono
Poly

Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.

And now, let's look at the detailed nutrient profile!

Detailed nutrient profile of Steamed Or Poached Perch

Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.

All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.

If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.

Nutrient Profile: Steamed Or Poached Perch

In food category: Finfish and Shellfish Products

Fatty Acids (4)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Fatty Acids, total monounsaturated
191 mg
54.1 mg
397
2655
Fatty Acids, total polyunsaturated
463 mg
131.3 mg
323
2052
Fatty Acids, total saturated
233 mg
66.1 mg
367
2575
Total Lipid (Fat)
1.2 g
328.9 mg
366
1632
Saturated Fats (3)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Myristic Acid (14:0)
16 mg
4.5 mg
246
1134
Palmitic Acid (16:0)
176 mg
49.9 mg
349
2101
Stearic Acid (18:0)
39 mg
11.1 mg
345
1652
Monounsaturated Fats (3)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Oleic Acid (18:1)
88 mg
24.9 mg
392
2724
Palmitoleic Acid (16:1)
72 mg
20.4 mg
267
911
Paullinic Acid (20:1)
30 mg
8.5 mg
228
444
Polyunsaturated Fats (7)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Docosahexaenoic Acid, DHA (22:6 n-3)
219 mg
62.1 mg
195
234
Docosapentaenoic Acid, DPA (22:5 n-3)
35 mg
9.9 mg
134
162
Eicosapentaenoic Acid, EPA (20:5 n-3)
99 mg
28.1 mg
205
240
Eicosatetraenoic Acid, ETA (20:4)
65 mg
18.4 mg
104
229
Linoleic Acid (18:2 n-6)
14 mg
4 mg
339
2380
Linolenic Acid (18:3)
15 mg
4.3 mg
244
941
Parinaric Acid (18:4)
10 mg
2.8 mg
128
155
Protein (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Protein
24.4 g
6.9 g
51
259
Water-soluble Vitamins (9)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Folate, DFE
5 µg
1.4 µg
57
450
Folate, food
5 µg
1.4 µg
44
284
Folate, total
5 µg
1.4 µg
48
389
Niacin
1.6 mg
459.3 µg
314
1360
Riboflavin
113 µg
32 µg
155
698
Thiamin
70 µg
19.8 µg
155
814
Vitamin B12
2 µg
0.6 µg
205
525
Vitamin B6
121 µg
34.3 µg
258
860
Vitamin C
1.6 mg
453.6 µg
54
607
Fat-soluble Vitamins (5)per
100g
per
Oz
Rank
Cat.
Rank
Foods
alpha-Tocopherol
250 µg
70.9 µg
205
618
Phylloquinone
0.1 µg
0.03 µg
89
924
Retinol
9 µg
2.6 µg
127
472
Vitamin A, RAE
9 µg
2.6 µg
128
704
Vitamin D (D2 + D3)
3.8 µg
1.1 µg
98
117
Minerals (9)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Calcium, Ca
101 mg
28.6 mg
36
444
Copper, Cu
189 µg
53.6 µg
118
660
Iron, Fe
1.1 mg
320.3 µg
133
808
Magnesium, Mg
34 mg
9.6 mg
57
300
Phosphorus, P
226 mg
64.1 mg
150
438
Potassium, K
288 mg
81.6 mg
201
610
Selenium, Se
15.8 µg
4.5 µg
251
533
Sodium, Na
392 mg
111.1 mg
151
757
Zinc, Zn
1.4 mg
396.9 µg
92
773
Other Micronutrients (2)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Cholesterol
113 mg
32 mg
60
268
Choline
81.7 mg
23.2 mg
90
345
Water (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Water
72.9 g
20.7 g
89
952
Other (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Kcal (Energy)
114 kcal
32.3 kcal
152
574
Figure 3. Nutritional profile of steamed or poached perch with 45 nutrient values.

Foods Available Online

We searched Amazon for "Perch" and found these products.

You can click on an image or the link below for further details of each product (#ad).

Common Serving Sizes Of Steamed Or Poached Perch

Here's some of the different portion/serving sizes to get a sense of the weight.

Amount / MeasurementWeight in GrWeight in Oz
1 Cubic Inch, With Bone, Cooked11.0 g0.4 oz
1 Oz, With Bone, Raw (yield After Cooking, Bone Removed)15.0 g0.5 oz
1 Cubic Inch, Boneless, Cooked17.0 g0.6 oz
1 Oz, With Bone, Cooked (yield After Bone Removed)19.0 g0.7 oz
1 Oz, Boneless, Raw (yield After Cooking)23.0 g0.8 oz
1 Oz, Boneless, Cooked28.4 g1.0 oz
1 Small Perch (yield After Cooking, Bone Removed)82.0 g2.9 oz
1 Small Crappie (yield After Cooking, Bone Removed)82.0 g2.9 oz
1 Small Bass (yield After Cooking, Bone Removed)82.0 g2.9 oz
1 Small Fillet113.0 g4.0 oz
1 Medium Perch (yield After Cooking, Bone Removed)122.0 g4.3 oz
1 Cup, Cooked, Flaked136.0 g4.8 oz
1 Large Perch (yield After Cooking, Bone Removed)163.0 g5.7 oz
1 Medium Crappie (yield After Cooking, Bone Removed)163.0 g5.7 oz
1 Medium Bass (yield After Cooking, Bone Removed)163.0 g5.7 oz
1 Medium Fillet170.0 g6.0 oz
1 Small Whole Fish226.0 g8.0 oz
1 Large Fillet255.0 g9.0 oz
1 Medium Whole Fish340.0 g12.0 oz
1 Large Crappie (yield After Cooking, Bone Removed)490.0 g17.3 oz
1 Large Bass (yield After Cooking, Bone Removed)490.0 g17.3 oz
1 Large Whole Fish510.0 g18.0 oz
Figure 4. Common serving sizes of steamed or poached perch

28 Similar Finfish or Shellfish Products

Explore the nutrient content of similar finfish and shellfish products below by clicking on their names.

Similar Finfish and Shellfish Products 1 - 28

Click on a food to explore all of the nutrients it contains.

Atlantic Ocean PerchNo of
Nutrients
85
98
Ocean PerchNo of
Nutrients
(Coated, Made With Fat)
56
(Coated, Made Without Fat)
56
49
49
(Unspecified Cooking Method)
49
53
46
46
PerchNo of
Nutrients
(Coated, Made With Butter)
56
(Coated, Made With Cooking Spray)
56
(Coated, Made With Margarine)
56
(Coated, Made With Oil)
56
(Coated, Made Without Fat)
56
(Made With Butter)
53
(Made With Cooking Spray)
47
(Made With Margarine)
51
(Made With Oil)
47
(Made Without Fat)
47
(Unspecified Cooking Method)
52
(Mixed Species, Fish)
64
(Coated, Made With Butter)
57
(Coated, Made With Cooking Spray)
53
(Coated, Made With Margarine)
57
(Coated, Made With Oil)
52
(Coated, Made Without Fat)
53
(Mixed Species, Fish)
70
Figure 5. Similar finfish and shellfish products 1 to 28.

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