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Perch is a small, mild, flaky fish that many anglers know as yellow perch from lakes such as the Great Lakes, and that shops also sell as ocean perch, which is a different fish. In USDA SR Legacy data, a 3-ounce portion of cooked perch has about 99 calories, 21 grams of protein and about 1 gram of fat, plus 78% of the Daily Value for vitamin B12. This guide covers perch nutrition per serving, what the names mean, where perch sits in the FDA and EPA mercury advice, why fish you catch yourself need a check of local advisories, and how cooking handles the fish tapeworm that CDC links to perch.
Peptide Labs does not sell fish or seafood products. This article is general nutrition information, not medical advice. For the larger freshwater fish in the same family, see our sibling walleye guide.
Key Takeaways
- Cooked perch has about 99 calories, 21.1 g of protein and 1.0 g of fat per 3 ounces (USDA, FDC 173679).
- The same portion supplies 78% DV of vitamin B12, 25% DV of selenium and 17% DV of phosphorus.
- FDA and EPA list freshwater and ocean perch in the lowest-mercury group of their fish chart.
- FDA notes that perch caught by family or friends is more likely to fall under a local fish advisory.
- CDC names perch as a host of fish tapeworm; cook fish to 145 degrees F, and do not count on smoking or pickling.
What is perch fish?
The perch native to much of northern North America is yellow perch, Perca flavescens. The US Geological Survey lists its native range across the Atlantic, Arctic, Great Lakes and Mississippi River basins, from Nova Scotia and Quebec west to Great Slave Lake and south to Ohio, Illinois and Nebraska, with a maximum length of about 40 centimeters. Its small size is why perch fillets are thin.
Ocean perch is not a true perch. NOAA Fisheries lists ocean perch as another name for Acadian redfish, Sebastes fasciatus, which it describes as the only fish in the rockfish and ocean perch family in the Atlantic. Its fillets are sold frozen in many stores. Walleye belongs to the same family as yellow perch, and USGS calls it a percid; our walleye guide covers it separately.
Perch nutrition per serving (USDA)
USDA SR Legacy has no entry for yellow perch alone. The values below come from the mixed-species perch entry and the separate Atlantic ocean perch entry, both cooked with dry heat. Percent Daily Value uses FDA reference values.
| Nutrient | Perch, 3 oz cooked (FDC 173679) | Perch, 1 fillet 46 g | Ocean perch, 3 oz cooked (FDC 175126) |
|---|---|---|---|
| Calories | 99 | 54 | 82 |
| Protein | 21.1 g (42% DV) | 11.4 g (23% DV) | 15.7 g (31% DV) |
| Fat | 1.0 g (1% DV) | 0.5 g (1% DV) | 1.6 g (2% DV) |
| Saturated fat | 0.2 g (1% DV) | 0.1 g (1% DV) | 0.3 g (1% DV) |
| Cholesterol | 98 mg (33% DV) | 53 mg (18% DV) | 54 mg (18% DV) |
| Sodium | 67 mg (3% DV) | 36 mg (2% DV) | 295 mg (13% DV) |
| Vitamin B12 | 1.87 mcg (78% DV) | 1.01 mcg (42% DV) | 1.46 mcg (61% DV) |
| Selenium | 13.7 mcg (25% DV) | 7.4 mcg (13% DV) | 29.4 mcg (53% DV) |
| Phosphorus | 218 mg (17% DV) | 118 mg (9% DV) | 255 mg (20% DV) |
| Copper | 0.16 mg (18% DV) | 0.09 mg (10% DV) | 0.02 mg (2% DV) |
| EPA plus DHA | 0.28 g | 0.15 g | 0.22 g |
| Carbohydrate | 0 g | 0 g | 0 g |
The cooked mixed-species perch entry lists no vitamin D value; the raw entry (FDC 173678) lists 3.0 micrograms per 100 grams in USDA data. Ocean perch carries more sodium than freshwater perch in these USDA entries, so the sodium line is worth a look if you are tracking it on a pescatarian diet or any other eating pattern.
Is perch healthy?
On USDA numbers, perch is a lean source of complete protein with almost no fat and no carbohydrate. A 3-ounce cooked portion gives 42% of the Daily Value for protein, a large share of vitamin B12 and useful amounts of selenium, phosphorus, copper and zinc. For context, our selenium guide and B12 foods list show where fish fits among other sources.
Two numbers are less flattering. Cholesterol is 98 milligrams per 3 ounces in USDA data, or 33% of the FDA Daily Value, higher than many white fish. And because perch is so lean, it carries only about 0.28 grams of EPA plus DHA per 3 ounces in USDA data, far below the 0.80 grams in the same portion of cooked trout. Our omega-3 guide explains what those fatty acids are and which foods supply more.
How perch is cooked changes the picture as much as the fish itself. Breaded, deep-fried perch picks up oil and often salt from the coating, while baked, broiled or pan-seared fillets stay close to the USDA values above.
Mercury: where perch sits in the FDA and EPA advice
FDA and EPA publish a joint fish chart for people who are or might become pregnant, people who are breastfeeding, and children ages 1 to 11. The text version of the FDA chart lists perch, freshwater and ocean, in the lowest-mercury group, the same group that includes tilapia, freshwater trout, catfish, cod and flounder. This article does not repeat the serving advice; the FDA page gives it by age group.
Perch you catch yourself
The FDA chart is built on fish sold in stores. For fish caught by family or friends, FDA says to check fish and shellfish advisories, and it names larger carp, catfish, trout and perch as more likely to have advisories due to mercury or other contaminants. EPA explains that states, territories and Tribes issue these advisories for fish caught in local waters. An EPA fact sheet on 2010 data found that 98 percent of advisories in effect that year involved five contaminants: mercury, PCBs, chlordane, dioxins and DDT.
Advisories are specific to a lake, river or region, and EPA notes they can apply to everyone or only to groups such as pregnant women, nursing mothers and children. Before eating perch from a local lake, look up the current advisory from your state health or natural resources agency.
Parasites and cooking perch safely
CDC says one type of fish tapeworm infects freshwater fish such as trout, perch or pike, and that people get it by eating raw or undercooked fish. CDC lists abdominal discomfort, diarrhea and vomiting among possible symptoms. CDC’s parasite reference now lists the main species as Dibothriocephalus latus, formerly Diphyllobothrium latum.
- Cook it through: CDC advises cooking fish to an internal temperature of at least 145 degrees F, which you can check with a food thermometer.
- Freezing: CDC also lists freezing steps, such as minus 4 degrees F or below for 7 days in total, for fish meant to be eaten raw.
- Smoked or pickled perch: CDC states that salting, smoking or pickling fish does not kill the parasite.
Allergy: FDA counts fish among the nine major food allergens, and packaged foods must name the specific species of fish on the label. Anyone with a fish allergy should ask an allergist before trying a new species.
How perch compares with other mild white fish
Values below are USDA SR Legacy figures per 3 ounces, cooked with dry heat.
| Fish (FDC ID) | Calories | Protein | Fat | Sodium | EPA plus DHA |
|---|---|---|---|---|---|
| Perch, mixed species (173679) | 99 | 21.1 g | 1.0 g | 67 mg | 0.28 g |
| Walleye (171997) | 101 | 20.9 g | 1.3 g | 55 mg | 0.34 g |
| Tilapia (175177) | 109 | 22.2 g | 2.3 g | 48 mg | 0.12 g |
| Channel catfish, wild (173714) | 89 | 15.7 g | 2.4 g | 43 mg | 0.20 g |
| Atlantic cod (171956) | 89 | 19.4 g | 0.7 g | 66 mg | 0.13 g |
| Flounder and sole (174197) | 73 | 13.0 g | 2.0 g | 309 mg | 0.26 g |
| Trout, mixed species (172004) | 162 | 22.6 g | 7.2 g | 57 mg | 0.80 g |
Perch and walleye look almost identical on paper, which makes sense for two fish in the same family. Trout stands out for fat and EPA plus DHA. For more lean options, see our high-protein foods list.
Buying and cooking tips
- Fresh perch fillets are thin and small, so they cook in a few minutes; watch them closely to avoid drying them out.
- Frozen ocean perch fillets are widely sold; thaw them in the refrigerator rather than on the counter.
- Skin-on yellow perch fillets crisp well in a hot pan with a light dusting of flour.
- Read the package: NOAA lists redfish as another name for ocean perch, and packaged fish labels name the species.
Frequently Asked Questions
Is perch healthy to eat?
In USDA data, cooked perch is lean, high in protein and rich in vitamin B12, with little fat. Frying and heavy breading add oil and salt, so the cooking method matters.
Is perch high in mercury?
FDA and EPA place freshwater and ocean perch in their lowest-mercury group. For perch you catch yourself, check the local fish advisory, since FDA says perch is more likely to have one.
Is ocean perch the same as yellow perch?
No. NOAA lists ocean perch as another name for Acadian redfish, a rockfish, while yellow perch is a freshwater fish in the perch family.
How many calories are in perch?
About 99 calories per 3 ounces of cooked mixed-species perch and about 54 in one small cooked fillet, in USDA data.
Can perch have parasites?
Yes. CDC names perch as a freshwater host of fish tapeworm. Cooking fish to 145 degrees F kills it; salting, smoking or pickling does not.
What does perch taste like?
Perch has a mild, slightly sweet flavor and a flaky texture, which is why it is popular in fish fries and for people who are new to fish.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Walleye Fish: Nutrition, Mercury Advisories and Is Walleye Healthy?, Tilapia: USDA Nutrition, Protein, Omega-3s and Is It Healthy?, Flounder: Nutrition, Flounder vs Sole and Is Flounder Healthy?.