Calories in Perch: Nutrition Facts & Serving Sizes
Per 1 fillet (64g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Perch is an ultra-lean freshwater fish delivering just 67 calories in a 3 oz serving (85g), with 13g protein and only 1.3g fat. Per 100g, the macros break down to 79 calories, 15.3g protein, zero carbs, and 1.5g fat. This makes perch one of the best protein-per-calorie fish you can eat. The standout micronutrient is selenium at 28.6mcg per 100g, covering over half the daily recommended intake. Vitamin B12 comes in at 1.5mcg per 100g, supporting energy and neurological health. Phosphorus is high at 248mg per 100g. With zero carbs and minimal fat, perch is as clean a protein source as you will find in the fish category.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 3 oz (85g) | 67.2 | 13g | 0g | 1.3g | 0g |
| 1 fillet (64g) | 50.6 | 9.8g | 0g | 1g | 0g |
| 1 oz, boneless (28g) | 22.4 | 4.3g | 0g | 0.4g | 0g |
| 100g | 79 | 15.3g | 0g | 1.5g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 79 | 4% |
| Protein | 15.3g | 31% |
| Total Fat | 1.5g | 2% |
| Saturated Fat | 0.3g | 2% |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 287mg | 12% |
| Cholesterol | 52mg | 17% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.3g | 0% |
| Cholesterol | 52mg | 17% |
| Calcium | 28mg | 2% |
| Iron | 0.2mg | 1% |
| Potassium | 187mg | 4% |
| Vitamin A | 12mcg | 1% |
| Vitamin D | 1.2mcg | 6% |
| Vitamin B6 | 0.1mg | 6% |
| Vitamin B12 | 1.5mcg | 63% |
| Magnesium | 23mg | 5% |
| Phosphorus | 248mg | 20% |
| Zinc | 0.3mg | 3% |
| Selenium | 28.6mcg | 52% |
| Folate | 9mcg | 2% |
| Niacin (B3) | 1mg | 6% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Perch
Perch is one of the leanest freshwater fish available, making it ideal for anyone in a calorie deficit who still needs to hit high protein targets. At 15.3g protein and only 79 calories per 100g, the protein-to-calorie ratio is exceptional, comparable to tilapia and cod.
Selenium is the micronutrient standout at 28.6mcg per 100g. Selenium acts as an antioxidant, helps regulate thyroid hormones, and supports DNA synthesis. It is a mineral many people fall short on, and fish is one of the best dietary sources.
Vitamin B12 (1.5mcg per 100g) is critical for nerve function, red blood cell production, and DNA synthesis. B12 is only found naturally in animal products, making perch and other fish important dietary sources for people who do not eat a lot of red meat.
Phosphorus (248mg per 100g) partners with calcium to build and maintain bone density. Perch is also a source of vitamin D (1.2 IU per 100g), which most people are deficient in and which plays a role in testosterone production and immune function.
Dietary Considerations
Perch is naturally gluten-free, dairy-free, paleo-compatible, and keto-friendly with zero carbs. It is not suitable for vegans or vegetarians. The sodium content is 287mg per 100g, which is moderate. Perch is a low-mercury freshwater fish and considered safe to eat regularly. For anyone on a high-protein, low-calorie cut, perch is one of the most efficient protein sources available. It is widely available in the Great Lakes region of North America.
Daily Intake (100g)
100g of perch provides 4% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in perch?
A 3 oz serving (85g) of perch has 67 calories. Per 100g, perch has 79 calories, making it one of the lower-calorie fish options.
Is perch good for weight loss?
Yes. Perch is extremely low in calories (79 cal per 100g) and high in protein (15.3g per 100g) with zero carbs. It is one of the best fish choices for a calorie-restricted diet.
How much protein is in perch?
Perch has 15.3g of protein per 100g, or 13g per 3 oz serving. For the calorie cost, that is an excellent protein return.
Is perch high in mercury?
No. Perch, especially freshwater yellow perch, is considered a low-mercury fish and safe to eat multiple times per week.
How does perch compare to tilapia?
Perch has 79 calories and 15.3g protein per 100g. Tilapia has 96 calories and a similar protein profile. Both are lean white fish, and perch is slightly lower in calories.
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