Perch (Mixed Species, Raw) – Nutritional Breakdown
Perch, a light and mild-flavored fish, is a nutrient-dense protein source that is versatile for a variety of dishes. Whether grilled, baked, or pan-fried, perch offers a substantial nutritional profile while remaining low in calories. Below is a detailed breakdown of the nutritional content for a raw, mixed-species perch:
Nutritional Information (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 91 kcal |
| Protein | 19.39 g |
| Fat | 0.92 g |
| Saturated Fat | 0.185 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 80.0 mg |
| Iron | 0.9 mg |
| Magnesium | 30.0 mg |
| Phosphorus | 200.0 mg |
| Potassium | 269.0 mg |
| Sodium | 62.0 mg |
| Zinc | 1.11 mg |
| Copper | 0.15 mcg |
| Manganese | 0.7 mg |
| Selenium | 12.6 mcg |
| Vitamin C | 1.7 mg |
| Thiamin (Vitamin B1) | 0.07 mg |
| Riboflavin (Vitamin B2) | 0.1 mg |
| Niacin (Vitamin B3) | 1.52 mg |
| Vitamin B6 | 0.12 mg |
| Folate | 5.0 mcg |
| Vitamin B12 | 1.9 mcg |
| Vitamin A | 9.0 mcg |
| Vitamin E | 0.2 mg |
| Vitamin D2 | 3.0 mcg |
Allergen Information
Perch is a type of fish, and as such, it is a potential allergen for individuals with fish allergies. For those without fish allergies, it can be a healthy addition to the diet. Be cautious of cross-contamination if consuming perch in facilities where other allergens, such as shellfish or gluten, are present.
Dietary Preferences
- High in Protein: With nearly 20 grams of protein per 100 grams, perch is an excellent option for individuals seeking to increase their protein intake, especially for those following a low-fat or high-protein diet.
- Low in Fat: Perch contains minimal fat, making it a great choice for individuals looking to reduce fat consumption.
- No Carbohydrates or Sugars: This fish is naturally free of carbohydrates and sugars, which makes it suitable for low-carb, ketogenic, and diabetic-friendly diets.
- Rich in Minerals: Perch provides essential minerals, including calcium, magnesium, phosphorus, and potassium, which are important for bone health, muscle function, and overall bodily functions.
- Vitamin Rich: Perch offers a small but valuable amount of vitamins, particularly Vitamin B12, which is important for energy metabolism and nervous system function, and Vitamin D2, crucial for bone health.
Culinary Advice
Perch is a versatile fish that can be prepared in numerous ways. Its mild flavor makes it an excellent choice for recipes where you want the fish to be the star, without overpowering the dish. Grilling, baking, or pan-searing are the most common methods of cooking perch. To enhance its natural flavor, try seasoning with herbs like dill, thyme, or parsley, and add a squeeze of lemon. Pair it with fresh vegetables or a light salad for a complete, healthy meal.
Given its delicate texture, be sure not to overcook perch to maintain its moistness and flakiness. You can also use it as an ingredient in fish tacos, fish stews, or as a topping for pasta dishes.
Conclusion
Perch is a nutritious, low-fat fish that provides a wealth of vitamins, minerals, and protein, making it an excellent choice for a balanced and healthy diet. Whether you’re looking for a quick and easy meal or preparing something special for a family dinner, perch is a versatile ingredient that can fit a wide variety of dietary needs. Its mild flavor and nutrient-packed profile make it a great addition to any meal plan.
