Group · Fish
Nile perch
The Nile perch is a large African freshwater predator, caught mainly in Lake Victoria and sold in Europe as « capitaine » or « perch ». Despite its name, it has nothing to do with the European perch.
In terms of nutrition facts, raw: 82.4 kcal per 100 g, with 19.1 g of protein and only 0.68 g of fat. It provides 308 mg of potassium, 156 mg of phosphorus and 30.6 µg of selenium per 100 g, with 0.14 g of salt.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 82 kcal |
| Kilojoules | 349 kJ |
| Protein | 19,1 g |
| Fat | 0,7 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Selenium30,6 µg56 %
- Vitamin B121,17 µg47 %
- DHA0,08 g32 %
- Phosphorus156 mg22 %
- Potassium308 mg15 %
- Vitamin B32,01 mg13 %
- Vitamin D0,46 µg9 %
- EPA0,02 g8 %
See the other 12 nutrients
- Vitamin B60,11 mg8 %
- Magnesium26,8 mg7 %
- Vitamin B10,07 mg6 %
- Vitamin B50,34 mg6 %
- Iodine6,54 µg4 %
- Total omega-30,11 g4 %
- Vitamin E0,49 mg4 %
- Zinc0,35 mg4 %
- Iron0,26 mg2 %
- Calcium4,96 mg1 %
- Omega-3 ALA0,01 g0 %
- Omega-6 LA0,01 g0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
19.1 g of protein for 82 kcal: a very good ratio. It is a classic lean white fish, comparable to cod and sold for much less.
It provides almost no omega-3. At 0.106 g per 100 g, it does not count towards the weekly portion of oily fish recommended by Anses (the French food safety agency).
Its big, thick fillets suit anything. Oven, frying pan, parcel, curry: its firm white flesh does not fall apart. It is neutral in taste, so it takes on the flavour of the seasoning.
Its exploitation raises questions. The introduction of Nile perch into Lake Victoria caused the disappearance of many endemic species, and the industry has been widely documented for its local social consequences. This is worth knowing.
Check the origin and the fishing method. Labelling is mandatory: the FAO zone and fishing gear must be shown. It is the only way to know what you are buying under the name « capitaine ».