Yellow Perch Calories & Nutrition Facts
Mild freshwater fish popular in Great Lakes fish fries.
Quick answer
How many calories are in Yellow Perch?
Yellow Perch has 117 calories per 100g. A 3 oz cooked fillet (85g) has about 99 calories. It is a moderate-calorie food, with most calories coming from protein.
Practical Portion Guide for Yellow Perch
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 3 oz cooked fillet (85g) | 99 kcal | 21.3g | 0.0g | 0.0g | 1.0g |
| 4 oz fillet (113g) | 132 kcal | 28.2g | 0.0g | 0.0g | 1.4g |
| 6 oz dinner portion (170g) | 199 kcal | 42.5g | 0.0g | 0.0g | 2.0g |
| 100g reference | 117 kcal | 25.0g | 0.0g | 0.0g | 1.2g |
A cooked fillet portion is usually 3-6 ounces. Breaded, battered, deep-fried, or butter-sauteed perch can move far away from the lean reference numbers.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
How Yellow Perch Fits Into a Diet
Yellow perch is a lean, protein-forward fish that fits well when you want a mild seafood option with very low carbohydrates and modest calories.
Build a fuller meal with potatoes, rice, beans, vegetables, slaw, or a high-fiber side instead of relying on fish alone for satiety.
Raw and cooked weights are not interchangeable for fish because moisture loss changes grams and calories per visible portion.
Plan Around Yellow Perch
High-Protein Low-Calorie Foods
Compare Yellow Perch with other lean proteins for calorie deficit meal planning.
Protein Calculator
Set a daily protein target before deciding how much Yellow Perch belongs in a meal.
Macro Calculator
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Keto Diet Guide
Check how low-carb foods like Yellow Perch fit within a ketogenic day.
Compare Yellow Perch With Similar Seafood
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Yellow Perch | 117 kcal | 25g | 0g | 1.2g | 0g |
| Soft Shell Crab | 175 kcal | 16g | 8g | 8g | 0g |
| Sea Bass | 124 kcal | 24g | 0g | 2.6g | 0g |
| Langoustine | 90 kcal | 20g | 0g | 0.8g | 0g |
| Red Snapper | 128 kcal | 26g | 0g | 1.7g | 0g |
| Swordfish | 172 kcal | 28g | 0g | 5.7g | 0g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
Methodology & Nutrition Data Sources
How we calculate nutrition data for Yellow Perch: Our calorie and macronutrient data integrates multiple authoritative federal nutrition databases. Values shown reflect standard serving sizes unless specified, based on USDA laboratory analysis of raw and prepared food samples.
- Calorie and macronutrient data sourced from the USDA FoodData Central — the comprehensive federal nutrition database covering 1M+ food items with full nutrient profiles.
- Daily Value percentages (% DV) based on FDA Daily Value reference amounts for a 2,000 calorie diet, as established under 21 CFR 101.9.
- Dietary reference intakes (DRI) for vitamins and minerals from the NIH Dietary Reference Intake tables — the gold standard for nutrient adequacy assessment.
- Glycemic index values cross-referenced with Harvard Health Glycemic Index Reference and University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 — the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central — comprehensive food composition database
- FDA Nutrition Facts Label rules — % Daily Value methodology
- NIH Office of Dietary Supplements — vitamin and mineral research
- CDC Nutrition — Public Health Guidance — chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025 — federal nutrition recommendations
- Harvard T.H. Chan School of Public Health — The Nutrition Source — evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are based on standard USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Brazora Monk · Last updated May 17, 2026 · USDA FoodData Central & FDA Nutrition data current as of latest release
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Frequently Asked Questions
How many calories are in Yellow Perch?
Yellow Perch contains 117 calories per 100g serving. This includes 100 calories from protein, 0 calories from carbohydrates, and 11 calories from fat.
Is Yellow Perch good for weight loss?
Yellow Perch can be part of a weight loss diet with 117 calories per 100g. Monitor portion sizes and balance it with other low-calorie foods throughout the day.
How much protein is in Yellow Perch?
Yellow Perch contains 25g of protein per 100g. This makes it an excellent high-protein food, ideal for muscle building and recovery.
What serving size should I track for Yellow Perch?
Track Yellow Perch by grams when precision matters. A practical starting point is 3 oz cooked fillet (85g), which is about 99 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Yellow Perch keto-friendly?
Yes, Yellow Perch is keto-friendly with only 0g of carbohydrates per 100g. It fits well within the typical keto macro limits of 20-50g net carbs per day.
Is Yellow Perch good for diabetics?
Yellow Perch is generally suitable for people with diabetes. Its carbohydrate content and fiber help support stable blood sugar levels. Always consult your healthcare provider for personalized advice.
What vitamins and minerals are in Yellow Perch?
Yellow Perch is a good source of vitamins B12, D, B6 and minerals including Selenium, Phosphorus. These nutrients support various bodily functions from energy metabolism to immune health.
Where does Calorique get nutrition data for Yellow Perch?
Calorique standardizes Yellow Perch nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed May 17, 2026.
Related Calculators
Soft Shell Crab
175 cal · 16g protein per 100g
Sea Bass
124 cal · 24g protein per 100g
Langoustine
90 cal · 20g protein per 100g
Red Snapper
128 cal · 26g protein per 100g
Swordfish
172 cal · 28g protein per 100g
Squid (Calamari)
175 cal · 18g protein per 100g
Monkfish
97 cal · 18g protein per 100g
Mahi Mahi
109 cal · 24g protein per 100g