Perch is a lean freshwater fish with a high protein-to-calorie ratio, providing complete protein with excellent bioavailability and all essential amino acids required for anabolic and reparative processes. Its low fat content makes it a calorie-efficient protein source, and it is particularly suitable for individuals emphasizing protein density without substantial additional fat from their fish intake. Vitamin B12 is a key micronutrient in perch, supporting neurological function, DNA synthesis, and erythropoiesis in a highly bioavailable animal-sourced form. Niacin is present in notable quantities, supporting NAD+ levels and the wide range of enzymatic processes dependent on this coenzyme in energy metabolism and cellular repair. Phosphorus in perch contributes to the structural integrity of bones and teeth and is a component of phospholipids in cellular membranes and the phosphate backbone of nucleic acids. Selenium supports the thyroid axis through its role in deiodinase enzymes that convert the prohormone T4 to active T3, and contributes to glutathione peroxidase function. Potassium content in perch supports cardiac rhythm, muscle contraction signaling, and maintenance of osmotic pressure in cells and tissues. The fish provides vitamin D in modest amounts, supporting calcium absorption, immune regulation, and musculoskeletal maintenance. Iron in heme form contributes to hemoglobin and myoglobin synthesis, supporting oxygen delivery and aerobic metabolic capacity. Perch provides zinc, which participates in immune function, wound healing, testosterone biosynthesis, and over 300 zinc-dependent enzymatic reactions. The protein content of perch supports nitrogen retention and lean body mass preservation, particularly relevant in the context of high-protein animal-based diets. Its overall nutrient profile, while modest in fat-soluble vitamin depth compared to fatty fish, delivers a clean and efficient protein-dominant nutritional contribution.

• Cholesterol: 42mg (supports hormone synthesis, cellular membrane structure, and fat-soluble vitamin absorption)
• Sodium: 58mg (contributes to fluid regulation, nerve conduction, and muscle contraction)
• Potassium: 287mg (supports electrolyte balance, cardiovascular function, and muscular activity)
• Selenium: 24.3mcg (involved in antioxidant enzyme activity, thyroid hormone metabolism, and immune defense)
• Phosphorus: 211mg (contributes to bone mineralization, ATP production, and cellular repair)
• Magnesium: 27mg (supports muscle function, ATP synthesis, and nervous system regulation)
• Iron: 0.9mg (involved in oxygen transport, red blood cell production, and metabolic energy)
• Zinc: 1mg (contributes to immune signaling, enzyme activity, and tissue repair)
• Niacin (B3): 1.9mg (involved in cellular energy metabolism and NAD production)
• Vitamin B6: 0.15mg (supports protein metabolism, neurotransmitter production, and amino acid processing)
• Riboflavin (B2): 0.1mg (contributes to energy production and cellular growth)
• Pantothenic Acid (B5): 0.55mg (involved in fat metabolism and hormone synthesis)
• Vitamin B12: 1.27mcg (supports neurological function, DNA synthesis, and red blood cell formation)
• Vitamin D: 50 IU (contributes to calcium absorption, immune modulation, and bone metabolism)
• Choline: 40mg (supports cellular membrane production, neurotransmitter synthesis, and liver function)
• Thiamin (B1): 0.05mg (involved in carbohydrate metabolism and nervous system support)
• Omega-3 fatty acids (EPA+DHA): 0.27g (contribute to cardiovascular function and cellular membrane integrity)

These values are approximate and can vary based on factors such as the specific cut of beef and cooking method.