Group · Fish
Perch
The European perch is a freshwater fish of lakes and rivers, recognisable by its dark stripes and spiny dorsal fin. Its fillets, served meunière (dusted in flour and fried in butter) by the Alpine lakes, are a classic of lakeside cooking.
In terms of nutrition facts, roasted: 119 kcal per 100 g for 22.1 g of protein and 3.42 g of fat. It provides 9 µg of vitamin D (nearly twice the reference intake), 331 mg of potassium, 73 mg of calcium and 26 µg of selenium per 100 g, with just 0.096 g of salt.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 119 kcal |
| Kilojoules | 503 kJ |
| Protein | 22,1 g |
| Fat | 3,5 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin D9 µg180 %
- DHA0,14 g56 %
- Selenium26 µg47 %
- Vitamin B120,83 µg33 %
- Vitamin B32,98 mg19 %
- Potassium331 mg17 %
- Phosphorus105 mg15 %
- EPA0,04 g14 %
See the other 16 nutrients
- Manganese0,28 mg14 %
- Vitamin B50,81 mg14 %
- Vitamin B60,13 mg9 %
- Calcium73 mg9 %
- Vitamin B10,09 mg8 %
- Vitamin B916 µg8 %
- Total omega-30,2 g8 %
- Zinc0,77 mg8 %
- Magnesium26 mg7 %
- Copper0,06 mg6 %
- Vitamin B20,08 mg6 %
- Iron0,71 mg5 %
- Vitamin C3,8 mg5 %
- Vitamin A24 µg3 %
- Omega-3 ALA0,02 g1 %
- Omega-6 LA0,02 g0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
9 µg of vitamin D: that is rare for a lean fish. Nearly double the reference intake. In winter, when skin synthesis is nil at our latitudes, food becomes the only source.
22.1 g of protein for 119 kcal. One of the best ratios among freshwater fish, ahead of zander.
Meunière, but in moderation. The traditional recipe passes the fillets through flour and then butter: this can double the calories of the dish. Cooking in a non-stick pan with a knob of butter to finish gives the same taste.
Its fillets are tiny. Allow 150 g of fillets per person, which means several fish. That explains its high price, as the work of filleting is considerable.
Beware of imported perch. A large share of what is sold in France comes from Africa or Asia and is not European perch. Nile perch is a different fish, with a different profile.