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Perch

Seafood

Perch

Perch is a lean, mild-flavored freshwater or ocean fish providing high-quality protein with very few calories and fat.

Perch is a popular freshwater and saltwater fish known for its mild, sweet flavor, firm texture, and lean protein content, making it a versatile choice for healthy diets.

lean protein-dense seafood

Typical serving · 85g

Common varieties · yellow perch, european perch, ocean perch, nile perch

88health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

Low calorieHigh proteinLow carbLow glycemicWeight lossDiabetes-friendlyGut health

The story

What makes it unique

Perch is a fast-digesting, high-protein, low-fat food with zero carbohydrates. Its macronutrient profile promotes high satiety and minimal glycemic impact. As a minimally processed whole food, it provides essential amino acids and micronutrients like vitamin B12, selenium, and phosphorus.

Varieties: yellow perch · european perch · ocean perch · nile perch

#perch#leanprotein#lowcaloriefish#freshwaterfish#lowmercuryseafood#ketoseafood#highproteinfish#diabetesfriendly

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

91kcal

Density 0.91 kcal/g

Protein

19.4g

Carbs

0g

Fat

1.2g

Fiber

0g

Sugar

0 g

Sodium

79 mg

Potassium

390 mg

Glycemic index

0

Glycemic load

0

Water content

79%

Standout compounds

Nutrient highlights

  • Protein

    high

    Supports muscle growth, repair, and satiety

  • Vitamin B12

    high

    Essential for nerve function and red blood cell formation

  • Selenium

    moderate

    Acts as an antioxidant and supports thyroid function

  • Phosphorus

    moderate

    Important for bone health and cellular energy production

Wellness map

Health scores & processing

Weight loss
90
Satiety
85
Blood sugar
100
Gut health
70
Heart health
80
Fitness
90
Processing
95

NOVA processing scale

1
Min
2
3
4
Ultra

minimally processed · Whole food

Fresh or frozen perch is a whole, unaltered food. Processing level increases only if breaded, battered, or fried.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietyexcellent
  • Blood sugarexcellent
  • Nutrient densitygood
  • Fitness fuelexcellent
  • Processing qualityexcellent

Eat with confidence

Food safety profile

Perch is generally safe and lower in mercury than large predatory fish. However, freshwater perch from industrialized waterways may carry localized PCB or mercury advisories. Cook thoroughly to eliminate parasites.

80safety

Evidence confidence 85%

  • Pesticideslow
  • Antibioticslow
  • Heavy metalsmoderate
  • Contaminationmoderate

Watch for

  • mercury
  • PCBs
  • microplastics

Safer choices

Wild-caught ocean perch or verified clean-source yellow perch from uncontaminated waters

Prep tips

Rinse under cold water, pat dry, and cook to an internal temperature of 145°F (63°C) to ensure safety against aquatic parasites.

Local advisories for freshwater perch may apply due to industrial runoff in specific lakes and rivers.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    Extremely low energy density and high protein content increase satiety, making it easier to maintain a calorie deficit.

  2. Blood sugar

    Contains zero carbohydrates, resulting in no glycemic impact and excellent blood sugar stability.

  3. Fitness & energy

    Fast-digesting lean protein supports muscle repair and growth without causing digestive sluggishness post-workout.

  4. Gut health

    Easily digestible due to low fat and zero fiber, though it does not provide prebiotic fiber for gut microbiome support.

  5. Processing quality

    As a whole food, fresh perch retains its natural nutrient matrix without added sugars, sodium, or preservatives.

  6. Food safety

    Generally safe with lower mercury levels than apex predators, but check local advisories for lake-caught fish.

  7. Common mistakes

    Battering and deep-frying perch negates its low-calorie and low-fat benefits, adding trans fats and excess calories.

  8. Best preparation

    Baking, grilling, broiling, or pan-searing with minimal oil preserves its lean profile and delicate flavor.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • post-workout dinner

    Provides fast-digesting protein for muscle recovery without heavy fats that slow digestion.

  • weight loss meal prep

    Low calorie density allows for generous portions while staying in a deficit.

  • heart-healthy dinner

    Lean protein reduces saturated fat intake compared to red meat, supporting cardiovascular health.

Balance sheet

Pros & cons

Upsides

  • Very low in calories and fat
  • High-quality complete protein source
  • Zero carbohydrates, ideal for keto and low-carb diets
  • Good source of vitamin B12 and selenium
  • Mild flavor appeals to picky eaters

Trade-offs

  • Lower in heart-healthy omega-3 fats compared to fatty fish
  • Freshwater varieties may carry localized mercury or PCB advisories
  • Small fillet size can make portioning less convenient
  • Often consumed breaded and fried, which negates health benefits

Fit check

Who is it for?

Great match

  • weight loss diets
  • post-workout recovery
  • low-carb and keto diets
  • blood sugar management

Consider alternatives

  • those seeking high omega-3 intake
  • strict vegetarians and vegans
  • people with fish allergies

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Perch

    This food

    Perch

    VS90% alike
    Cod

    Compare with

    Cod

    Cod is slightly lower in calories but perch offers a firmer texture and slightly more flavor.

    Cod is slightly lower in calories, while perch offers a firmer texture and marginally more protein per bite.

    Perch vs Cod
  • Perch

    This food

    Perch

    VS85% alike
    Tilapia

    Compare with

    Tilapia

    Tilapia has slightly more fat and less protein per calorie than perch.

    Perch is leaner and higher in protein than tilapia, making it slightly better for weight loss and muscle gain.

    Perch vs Tilapia
  • Perch

    This food

    Perch

    VS60% alike
    Salmon

    Compare with

    Salmon

    Salmon is much fattier with high omega-3s, while perch is a lean protein source.

    Salmon provides far more omega-3s for heart health, while perch is much lower in calories for weight loss.

    Perch vs Salmon
  • Perch

    This food

    Perch

    VS95% alike
    Walleye

    Compare with

    Walleye

    Walleye is slightly higher in omega-3s, but both are lean and highly nutritious.

    Walleye and perch are nutritionally nearly identical lean freshwater fish, though walleye has slightly more healthy fats.

    Perch vs Walleye
  • Perch

    This food

    Perch

    VS75% alike
    Chicken Breast

    Compare with

    Chicken Breast

    Chicken breast has slightly more protein by weight, but perch provides unique micronutrients like vitamin B12.

    Chicken breast offers slightly more protein per serving, while perch provides vitamin B12 and seafood-specific minerals.

    Perch vs Chicken Breast
  • Perch

    This food

    Perch

    VS70% alike
    Catfish

    Compare with

    Catfish

    Catfish is higher in fat and calories than perch.

    Perch is significantly leaner and lower in calories than catfish, making it better for strict fat loss.

    Perch vs Catfish
  • Perch

    This food

    Perch

    VS88% alike
    Haddock

    Compare with

    Haddock

    Haddock is very similar nutritionally but has slightly more sodium.

    Haddock and perch are both excellent lean white fish, with perch being slightly lower in sodium.

    Perch vs Haddock
  • Perch

    This food

    Perch

    VS65% alike
    Shrimp

    Compare with

    Shrimp

    Shrimp is lower in calories but higher in cholesterol; perch provides a more substantial fillet.

    Shrimp is lower in calories, but perch offers a more filling portion size with less dietary cholesterol.

    Perch vs Shrimp
  • Perch

    This food

    Perch

    VS70% alike
    Tuna

    Compare with

    Tuna

    Tuna has more protein and omega-3s but carries a higher mercury risk than perch.

    Tuna provides more protein and omega-3s, but perch is much lower in mercury and safer for frequent consumption.

    Perch vs Tuna
  • Perch

    This food

    Perch

    VS50% alike
    Sardines

    Compare with

    Sardines

    Sardines are high in omega-3s and calcium, while perch is a low-fat protein source.

    Sardines are superior for omega-3s and bone health, while perch is much lower in calories and fat for weight loss.

    Perch vs Sardines

Common questions

FAQ

Answers aligned with how people search for this food.

  • Is perch good for weight loss?

    Yes, perch is very low in calories and fat while being high in protein, which helps keep you full and supports a calorie deficit.

  • Is perch high in mercury?

    No, perch is generally considered a low-mercury fish, though local advisories may apply to some freshwater catches from polluted lakes.

  • Can diabetics eat perch?

    Yes, perch contains zero carbohydrates and will not spike blood sugar, making it an excellent choice for diabetes management.

  • Does perch have omega-3 fatty acids?

    Perch contains some omega-3s, but much less than fattier fish like salmon or sardines.

  • How many calories are in a perch fillet?

    A standard 3-ounce (85g) perch fillet contains about 77 calories.

  • Is ocean perch the same as lake perch?

    No, ocean perch (rockfish) is a different species than freshwater lake perch (yellow perch), though both are lean and mild.

  • What is the best way to cook perch for a diet?

    Baking, grilling, or pan-searing without breading is best to keep the calorie and fat content low.

  • Is perch a good source of protein?

    Yes, perch provides nearly 20 grams of high-quality protein per 100-gram serving, making it an excellent protein source.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

95

Nutrition data

90

Health analysis

85

Food safety

90

Comparisons