A medium-sized bass cooked perch contains 429 calories. Whether you are counting your calories or just want to ensure that you are getting the right nutrition, it's important to know the nutritional values of the foods you eat.

Perch is an excellent source of protein, essential vitamins, and minerals. With just one serving, you can get a variety of nutrients you need for a healthy lifestyle. The nutritional information about medium bass cooked perch is discussed below.

In this article, we'll explore some practical tips and strategies on how you can make sure you are eating wholesome and healthy fish.

Calories in Medium Bass Cooked Perch

As mentioned, one medium bass cooked perch contains 429 calories. However, it is important to note that the calorie value may vary based on the way it is cooked. The cooking method you choose can also affect the calorie count. For instance, if you fry your perch, it will contain more calories compared to when you boil or grill it. Overall, it is advisable to be mindful of your cooking method to avoid adding extra calories to your meal.

Protein Content in Medium Bass Cooked Perch

Medium bass cooked perch is a great source of protein. One serving contains approximately 46 grams of protein. Protein is important for building and repairing muscles, bone health and maintaining a healthy immune system. Incorporating fish like perch into your diet is a great way to increase your protein intake. Additionally, perch is an excellent choice for those following a low-carb diet, who need to get their protein from non-carbohydrate sources.

Fat Content in Medium Bass Cooked Perch

Medium bass cooked perch is low in saturated fats and high in healthy fats. One serving contains around 6.8 grams of total fat. These healthy fats, like omega-3 and omega-6 fatty acids, are beneficial to your health. Omega-3 fatty acids can help reduce inflammation, improve brain function and reduce the risk of heart disease. Be mindful of the amount of fat you add to your meal during cooking. Choosing a healthy cooking method like grilling or baking can help to avoid added fats.

Carbohydrate Content in Medium Bass Cooked Perch

Medium bass cooked perch is low in carbohydrates, with only 0.5 grams of carbs per serving. This makes it an ideal food choice for people who are trying to reduce their carbohydrate intake. It is important to note that the carbohydrate count may vary depending on how you prepare the perch. Some cooking methods, like batter-frying, can add some carbohydrates to the meal. Overall, medium bass cooked perch can be a great option to include a low-carb diet.

Vitamin B12 Content in Medium Bass Cooked Perch

Medium bass cooked perch is a great source of vitamin B12. One serving contains around 8.4 micrograms, which is more than 100% of your daily recommended intake. Vitamin B12 is crucial for maintaining healthy nerve cells, red blood cells, and DNA synthesis. Eating fish like perch can help you meet your daily vitamin B12 needs, especially if you follow a vegan or vegetarian diet. It is advisable to consult your healthcare provider if you have any specific conditions that require you to adjust your vitamin B12 intake.

Calcium Content in Medium Bass Cooked Perch

Medium bass cooked perch is a great source of calcium. One serving contains around 98.8 milligrams, which is around 10% of your recommended daily intake. Calcium is important for bone health, muscle contractions, and nervous system function. Eating fish like perch can be a great way to boost your calcium intake. However, it is important to note that there are other foods that are higher in calcium, like dairy products or fortified plant-based milks. Be sure to talk to your healthcare provider about your calcium needs, especially if you have any specific conditions that require you to adjust your calcium intake.

Iron Content in Medium Bass Cooked Perch

Medium bass cooked perch contains some iron. One serving contains around 1.4 milligrams of iron, which is around 8% of your recommended daily intake. Iron is important for carrying oxygen to cells, supporting the immune system, and building muscles. Although perch isn't the highest source of iron, its inclusion in your diet can still help you meet your daily needs. It's always advisable to talk to your healthcare provider about your iron needs, especially if you have any specific conditions that require you to adjust your iron intake.

Cholesterol Content in Medium Bass Cooked Perch

Medium bass cooked perch is low in cholesterol, with only 117 milligrams per serving. This makes it a great option, especially for individuals who need to watch their cholesterol intake or have high cholesterol. However, it is important to remember that the way you prepare the perch can impact its cholesterol content. Cooking methods that involve added fats or oils can increase the cholesterol count. Overall, medium bass cooked perch can be an excellent source of nutrition, with low cholesterol content.

Sodium Content in Medium Bass Cooked Perch

Medium bass cooked perch is low in sodium, with around 118 milligrams per serving. This makes it a great option for individuals who need to watch their sodium intake or have high blood pressure. However, it is important to remember that the way you prepare the perch can impact its sodium content. Using ingredients that are high in sodium or seasoning the fish with salt can increase the sodium count. Be mindful of the amount of sodium you add to your meal, and consider using alternative seasonings to add flavor, like herbs or spices.

Health Benefits of Medium Bass Cooked Perch

Medium bass cooked perch offers numerous health benefits. It is a great source of protein, healthy fats, vitamins, and minerals, making it a great food to include in your diet. Eating fish like perch regularly can help reduce the risk of heart disease, improve brain function, and support overall health. Incorporating fish like perch into your diet is also great for weight management, as it is low in calories and carbohydrates. Overall, medium bass cooked perch is a great option for individuals who want to eat healthy and enjoy delicious food.