Pike Walleye (Cooked, Dry Heat) – Nutritional Information
Pike walleye, a freshwater fish known for its mild flavor and flaky texture, is a nutrient-dense source of protein. When prepared using dry heat methods, such as grilling or baking, it retains much of its natural nutritional value, making it an excellent choice for those seeking a healthy and satisfying meal. Below is a detailed breakdown of its nutritional profile:
Nutritional Information (per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 119 kcal |
| Protein | 24.54 g |
| Total Fat | 1.56 g |
| Saturated Fat | 0.319 g |
| Carbohydrates | 0.0 g |
| Dietary Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 141 mg |
| Iron | 1.67 mg |
| Magnesium | 38 mg |
| Phosphorus | 269 mg |
| Potassium | 499 mg |
| Sodium | 65 mg |
| Zinc | 0.79 mg |
| Copper | 0.228 mcg |
| Manganese | 1.026 mg |
| Selenium | 16.2 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.312 mg |
| Riboflavin (B2) | 0.195 mg |
| Niacin (B3) | 2.801 mg |
| Vitamin B6 | 0.138 mg |
| Folate (B9) | 17.0 mcg |
| Vitamin B12 | 2.31 mcg |
| Vitamin A | 24.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits and Considerations
Pike walleye offers a rich source of high-quality protein, providing 24.54 grams per 100 grams. This makes it an excellent choice for those looking to support muscle growth, repair, and overall body function. In addition to its protein content, the fish is relatively low in fat, with only 1.56 grams of total fat and 0.319 grams of saturated fat per serving, making it a heart-healthy option.
With zero carbohydrates and zero fiber, pike walleye is naturally keto and low-carb friendly, fitting well into a variety of specialized diets. It’s also gluten-free, making it an ideal option for those with gluten sensitivities or celiac disease.
In terms of micronutrients, pike walleye provides an excellent dose of essential minerals. It is a particularly good source of phosphorus (269 mg), which is crucial for bone health and cellular function. Magnesium (38 mg) and potassium (499 mg) contribute to maintaining normal muscle and nerve function, while iron (1.67 mg) supports healthy red blood cell production. Additionally, it offers a moderate amount of calcium (141 mg) for bone strength, and zinc (0.79 mg) for immune system support.
Notably, Vitamin B12 (2.31 mcg) plays a key role in maintaining healthy nerve cells and the production of DNA, while niacin (2.801 mg) is important for skin health, digestion, and energy metabolism. Although Vitamin C and Vitamin E are absent, pike walleye compensates with a well-rounded array of other essential nutrients, including vitamin A (24.0 mcg), which supports vision and immune health.
Allergen Information
Pike walleye is a type of fish and, as such, is considered an allergen for individuals with fish allergies. It is important to be mindful of cross-contamination risks if you have a known sensitivity to seafood.
Dietary Preferences
Pike walleye is suitable for a variety of dietary needs, including:
- Paleo Diet: As a natural protein source with no added sugars or carbs, it fits perfectly within paleo principles.
- Keto: With no carbohydrates and a moderate fat content, pike walleye can easily be incorporated into a keto lifestyle.
- Gluten-Free: Naturally free from gluten, it is safe for those with celiac disease or gluten sensitivities.
- Low-Sodium: At just 65 mg of sodium per 100g, itβs a great option for anyone looking to manage their sodium intake.
Preparation Tips
To get the most out of pike walleye’s delicate flavor and texture, consider grilling, baking, or pan-searing with minimal added fats. You can season it with herbs like dill, parsley, or thyme, or pair it with a zesty lemon butter sauce for added flavor. It is best served with steamed vegetables or a fresh salad to complement its light, clean taste.
Conclusion
Pike walleye is a nutritious and versatile fish, offering a host of health benefits without excessive fats or carbohydrates. With its high protein content and essential vitamins and minerals, it serves as an excellent addition to a balanced diet. Whether you’re preparing it for a weeknight dinner or a special occasion, this lean fish is sure to impress while supporting overall health and wellness.
