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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
- Vitamin D (D2 + D3) (Fat-soluble Vitamins)
- Parinaric Acid (18:4) (Polyunsaturated Fats)
- Docosapentaenoic Acid, DPA (22:5 n-3) (Polyunsaturated Fats)
- Eicosatetraenoic Acid, ETA (20:4) (Polyunsaturated Fats)
Also, when compared to all foods, it ranks decently (Top 500) for 11 additional nutrients.
With the highest ranking of them being
- Protein (Protein)
- Cholesterol (Other Micronutrients)
- Folate, food (Water-soluble Vitamins)
- Magnesium, Mg (Minerals)
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 high (Top 50) for three nutrients.
These are
- Calcium, Ca (Minerals)
- Folate, food (Water-soluble Vitamins)
- Folate, total (Water-soluble Vitamins)
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
- Protein (Protein)
- Vitamin C (Water-soluble Vitamins)
- Folate, DFE (Water-soluble Vitamins)
- Magnesium, Mg (Minerals)
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
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
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 |
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).
Showing top 3 of the hundreds of products available. Follow this link to explore the rest on Amazon (#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 / Measurement | Weight in Gr | Weight in Oz |
|---|---|---|
| 1 Cubic Inch, With Bone, Cooked | 11.0 g | 0.4 oz |
| 1 Oz, With Bone, Raw (yield After Cooking, Bone Removed) | 15.0 g | 0.5 oz |
| 1 Cubic Inch, Boneless, Cooked | 17.0 g | 0.6 oz |
| 1 Oz, With Bone, Cooked (yield After Bone Removed) | 19.0 g | 0.7 oz |
| 1 Oz, Boneless, Raw (yield After Cooking) | 23.0 g | 0.8 oz |
| 1 Oz, Boneless, Cooked | 28.4 g | 1.0 oz |
| 1 Small Perch (yield After Cooking, Bone Removed) | 82.0 g | 2.9 oz |
| 1 Small Crappie (yield After Cooking, Bone Removed) | 82.0 g | 2.9 oz |
| 1 Small Bass (yield After Cooking, Bone Removed) | 82.0 g | 2.9 oz |
| 1 Small Fillet | 113.0 g | 4.0 oz |
| 1 Medium Perch (yield After Cooking, Bone Removed) | 122.0 g | 4.3 oz |
| 1 Cup, Cooked, Flaked | 136.0 g | 4.8 oz |
| 1 Large Perch (yield After Cooking, Bone Removed) | 163.0 g | 5.7 oz |
| 1 Medium Crappie (yield After Cooking, Bone Removed) | 163.0 g | 5.7 oz |
| 1 Medium Bass (yield After Cooking, Bone Removed) | 163.0 g | 5.7 oz |
| 1 Medium Fillet | 170.0 g | 6.0 oz |
| 1 Small Whole Fish | 226.0 g | 8.0 oz |
| 1 Large Fillet | 255.0 g | 9.0 oz |
| 1 Medium Whole Fish | 340.0 g | 12.0 oz |
| 1 Large Crappie (yield After Cooking, Bone Removed) | 490.0 g | 17.3 oz |
| 1 Large Bass (yield After Cooking, Bone Removed) | 490.0 g | 17.3 oz |
| 1 Large Whole Fish | 510.0 g | 18.0 oz |
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 Perch | No of Nutrients |
| 85 | |
(Fish) | 98 |
| Ocean Perch | No of Nutrients |
(Coated, Made With Fat) | 56 |
(Coated, Made Without Fat) | 56 |
(Made With Fat) | 49 |
(Made Without Fat) | 49 |
(Unspecified Cooking Method) | 49 |
(Coated) | 53 |
| 46 | |
| 46 | |
| Perch | No 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 |
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