Calories
91 kcal
5% of Daily kcal · low-calorie
Protein
19 g
39% RDI
Fat
1.1 g
0.3g sat fat
Carbs
0 g
0% RDI
Sugar
0 g
0% RDI
Fiber
0 g
0% RDI
Salt
0.1 g
2% RDI
Perch
Perch is a lean freshwater fish popular in European and North American cuisines, commonly pan-fried, baked or used in fish stews and fillet preparations. It is known for its delicate white flesh and mild flavor that takes well to simple herbs and lemon. Nutritionally, Perch is a high-protein option with about 19.4g of protein per 100g, while being low in total and saturated fat; it also supplies vitamin B12 and selenium and contains beneficial omega-3 fats. From a health perspective, perch offers a quality protein source with a favorable fat profile and useful amounts of micronutrients linked to heart and nervous-system health, making it a nutritious choice in a balanced diet.
Lactose free · Gluten free · Unprocessed · ~0.65€/100g
Kinome Health Grade
S+
Optimal
-
Nutrition
Macronutrients per selected portion. Averaged from verified sources.
Nutrition quality
Scored against dietary guidelines. Tap rows for a deeper breakdown.
Composite score - weighted by current nutrition science
S+ · 10.0 / 10
Frequently asked
Q.01Is Perch healthy?
Yes, Perch is exceptionally healthy, earning an S Health Grade. It has a strong fat quality profile.
Q.03What NOVA processing level is Perch?
Perch is NOVA 1 - Unprocessed.
Q.05Is Perch lactose free?
Yes, Perch is lactose free.
Q.02What are the macros in Perch?
100g of Perch contains 91 kcal, 19.4g protein, 0g carbohydrates, 1.1g fat, and 0g fiber.
Q.04Is Perch gluten free?
Yes, Perch is gluten free.
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