Perch

Pregnancy nutrients in 100 g

100 g gives about 73% of daily vitamin B-12, 57% of daily DHA and 28% of daily protein needed in pregnancy.

  1. Vitamin B-12 1.9 mcg
  2. DHA 0.17 g
  3. Protein 19.39 g
  4. Vitamin D 118 IU
  5. Choline 65 mg
  6. Zinc 1.11 mg
  7. Potassium 269 mg
  8. Calcium 80 mg
  9. Riboflavin 0.1 mg
  10. Vitamin B-6 0.12 mg
  11. Iron 0.9 mg
  12. Vitamin C 1.7 mg
  13. Folate (DFE) 5 mcg
Show full nutrient table
Nutrients per 100 grams
NutrientIn 100 gDaily reference
Calcium80 mg1000 mg
Choline65 mg450 mg
DHA0.17 g0.3 g
Folate (DFE)5 mcg600 mcg
Iron0.9 mg27 mg
Potassium269 mg2900 mg
Protein19.39 g70 g
Riboflavin0.1 mg1.4 mg
Vitamin B-121.9 mcg2.6 mcg
Vitamin B-60.12 mg1.9 mg
Vitamin C1.7 mg85 mg
Vitamin D118 IU600 IU
Zinc1.11 mg11 mg

Pregnancy guidance

Recommended

Perch is recommended during pregnancy as an FDA Best Choice fish. It provides easily digested protein, vitamin B12, and selenium with low mercury concentration. The FDA and EPA recommend two to three four-ounce servings of Best Choice fish each week, cooked to 145°F. Saute perch fillets in a small amount of olive oil and serve with steamed green beans.

Sources: FDA · USDA

How to read this

During pregnancy you need more of certain nutrients each day, like folate, iron and choline. Each bar shows how much of that daily amount 100 g of Perch provides. 100% means 100 g alone covers the whole day; smaller numbers show its share. A ✓ marks 100% or more.

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