How Much Cooked Perch for 30g of Protein?

You need about 121 g of cooked perch (4.3 oz), about 2 1/2 fillets of cooked perch, to get 30 g of protein.

That amount has 141 calories, 1.4 g of fat and 0 g of carbohydrates. Cooked perch gets 90% of its calories from protein, at 25 g of protein per 100 g.

Cooked Perch Calorie Calculator

TargetOf

121g

121 g of cooked perch gives 30 g of protein.

Protein30 g90% of calories

Fat1.4 g10% of calories

Carbs0 g0% of calories

7% of a 2,000 calorie day

Your meal

Add portions from any food page to build a meal total. It stays in this browser.

How much cooked perch for other protein targets

Target	Weight	About	Calories
20 g protein	80 g	1 1/2 fillets of cooked perch	94
30 g protein	121 g	2 1/2 fillets of cooked perch	141
40 g protein	161 g	3 1/2 fillets of cooked perch	188

Cooked Perch calories by serving size

Common amounts of cooked perch with calories and macros. Tap a row for its full nutrition page.

Serving	Weight	Calories	Protein	Fat
1 oz	28 g	33	7 g	0.3 g
1 fillet	46 g	54	11 g	0.5 g
50g	50 g	59	12 g	0.6 g
2 fillets	92 g	108	23 g	1.1 g
100g	100 g	117	25 g	1.2 g
4 oz	113 g	133	28 g	1.3 g
200g	200 g	234	50 g	2.4 g

Cooked Perch vs similar foods

Calories per 100 g compared with other fish and seafood.

Fried Perch224

Coated Baked or Broiled Perch163

Baked or Broiled Perch139

Grilled Perch121

Cooked Perch117

Steamed Perch115

Raw Perch91

Cooked Perch: common questions

How much cooked perch has 30g of protein?

About 121 g of cooked perch (about 2 1/2 fillets of cooked perch) has 30 g of protein.

How many calories are in 30g of protein from cooked perch?

Getting 30 g of protein from cooked perch comes with 141 calories.

How much protein is in 100 g of cooked perch?

100 g of cooked perch has 25 g of protein.

More about cooked perch

Source: USDA FoodData Central, SR Legacy. FDC ID 173679. Original description: Fish, perch, mixed species, cooked, dry heat. Portion weights are USDA household measures.