Fish, perch, steamed: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Steamed perch is a light and healthy way to enjoy this delicate fish, preserving its mild, sweet flavor and yielding a wonderfully tender, flaky texture. --- RECIPE --- Servings: 2 Prep Time: 5 minutes Ingredients: - 2 perch fillets (about 4-6 oz each) - 1/2 lemon, sliced - 2 sprigs fresh dill or parsley - Salt and black pepper to taste Instructions: 1. Fill a pot with about an inch of water and bring to a simmer. Place a steamer basket inside, ensuring it doesn't touch the water. 2. Season perch fillets with salt and pepper. Place lemon slices and dill/parsley sprigs on top of the fish. 3. Carefully place the seasoned perch in the steamer basket. 4. Cover the pot and steam for 6-10 minutes, or until the fish is opaque and flakes easily with a fork.
Per 100g reference serving, Fish, perch, steamed provides 115 kcal of energy, 24.5g protein (90% of calories), 0g total carbohydrates (0% of calories, including 0g dietary fiber and 0g sugars), and 1.16g total fat (10% of calories).
Vitamins Profile in Fish, perch, steamed (Per 100g)
Track how Fish, perch, steamed contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 1.7 mg | 1.9% DV |
| Vitamin D (D2 + D3) | 3.8 µg | 19% DV |
| Vitamin B12 (Cobalamin) | 2.16 µg | 90% DV |
| Vitamin A (RAE) | 10 µg | 1.1% DV |
| Vitamin E (Alpha-Tocopherol) | 0.25 mg | 1.7% DV |
| Vitamin K (Phylloquinone) | 0.1 µg | 0.1% DV |
| Vitamin B1 (Thiamin) | 0.075 mg | 6.2% DV |
| Vitamin B2 (Riboflavin) | 0.12 mg | 9.2% DV |
| Vitamin B3 (Niacin) | 1.92 mg | 12% DV |
| Vitamin B6 (Pyridoxine) | 0.136 mg | 8% DV |
| Total Folate (Vitamin B9) | 6 µg | 1.5% DV |
| Folate (Dietary Folate Equivalents) | 6 µg | 1.5% DV |
| Natural Food Folate | 6 µg | 1.5% DV |
| Choline | 82.1 mg | 14.9% DV |
| Preformed Retinol | 10 µg | 1.1% DV |
Minerals & Electrolytes in Fish, perch, steamed (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.14 mg | 6.3% DV |
| Calcium (Ca) | 101 mg | 7.8% DV |
| Magnesium (Mg) | 38 mg | 9% DV |
| Potassium (K) | 340 mg | 7.2% DV |
| Zinc (Zn) | 1.4 mg | 12.7% DV |
| Selenium (Se) | 15.9 µg | 28.9% DV |
| Phosphorus (P) | 253 mg | 20.2% DV |
| Copper (Cu) | 0.189 mg | 21% DV |
| Sodium (Na) | 176 mg | 7.7% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.22 g | 44% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.1 g | 20% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.015 g | 0.9% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.014 g | 0.1% DV |
| Monounsaturated Fat (MUFA) | 0.192 g | 0.6% DV |
| Polyunsaturated Fat (PUFA) | 0.465 g | 2.3% DV |
| Saturated Fat (SFA) | 0.234 g | 1.2% DV |
| Dietary Cholesterol | 114 mg | 38% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Fish, perch, steamed contains 115 calories (kcal), 24.5g of protein, 0g of carbohydrates (0g fiber, 0g total sugars), and 1.16g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Fish, perch, steamed has an estimated food pH of 6.2 and a Potential Renal Acid Load (PRAL) score of 11.9 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Fish, perch, steamed: Fish. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Fish, perch, steamed by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.