Wholey Perch Fillets nutrition facts
Per 4 oz raw ยท 112 g
of a 2,000 cal day
- Protein21g82% of calories
- Carbs0g0% of calories
- Fat2g18% of calories
- โ Protein-dense
- โ Keto-friendly
- โ Low fat
- โ Low saturated fat
- โ Low sodium
- โ Sugar free
At a glance
One serving of Wholey Perch Fillets (4 oz raw, 112 g) has 104 calories, with 21 g of protein, 0 g of carbohydrates and 2 g of fat. Most of its energy comes from protein (82% of calories). It is high in protein (42% DV). Keep an eye on cholesterol, which provides 32% of the daily value.
High in
20%+ of the daily value
- Protein42%
Good source of
10โ19% of the daily value
- Calcium10%
- Iron14%
Watch
20%+ of the daily value
- Cholesterol32%
Vitamins & minerals
Amounts for 4 oz raw (112 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 ฮผg | 0% |
| Vitamin C | 0 mg | 0% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 100 mg | 10% |
| Iron | 1 mg | 14% |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
- 82 calAtlantic ocean perch (cooked, dry heat)3 ozโ22 cal
- 77 calPerch (mixed species, raw)3 ozโ27 cal
- 100 calPerch (mixed species, cooked, dry heat)3 ozโ4 cal
- 22 calAtlantic ocean perch (raw)1 oz, bonelessโ82 cal
- 90 calMeijer Ocean Perch Fillets1 filletโ14 cal
- 90 calOur Family Fillets, Ocean Perch4 ozโ14 cal
Burning 104 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 20minWalking (3.5 mph)
- 12minCycling (moderate)
- 9minRunning (6 mph)
- 15minSwimming laps
Common questions
How many calories are in Wholey Perch Fillets?
One serving of Wholey Perch Fillets (4 oz raw) has 104 calories, which works out to 93 calories per 100 g. That is about 5.2% of a 2,000-calorie day.
Are Wholey Perch Fillets high in protein?
Yes. It has 21 g of protein per serving, and 82% of its calories come from protein (20 g of protein per 100 calories).
Are Wholey Perch Fillets keto-friendly?
It can fit a ketogenic diet: 0 g of net carbs per serving, with carbs making up 0% of calories.
How much sodium is in Wholey Perch Fillets?
49 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Wholey Perch Fillets?
0 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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