Pike (Northern, Raw) β Nutritional Breakdown and Ingredients
Northern pike, often prized for its mild flavor and firm texture, is a popular freshwater fish that makes a versatile addition to many dishes. Whether grilled, baked, or pan-seared, this fish offers a rich source of lean protein and essential nutrients, making it an excellent choice for those looking to maintain a balanced diet. Below, weβll explore the nutritional content of raw northern pike, providing valuable information for those planning to include it in their recipes.
Nutritional Information for Northern Pike (Raw)
The following table provides an overview of the nutritional composition of a standard serving of raw northern pike. This fish is an excellent choice for anyone seeking a low-fat, high-protein meal without added carbohydrates.
| Nutrient | Amount per 100g |
|---|---|
| Energy | 88 kcal |
| Protein | 19.26 g |
| Total Fat | 0.69 g |
| Saturated Fat | 0.118 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 57.0 mg |
| Iron | 0.55 mg |
| Magnesium | 31.0 mg |
| Phosphorus | 220.0 mg |
| Potassium | 259.0 mg |
| Sodium | 39.0 mg |
| Zinc | 0.67 mg |
| Copper | 0.051 mcg |
| Manganese | 0.24 mg |
| Selenium | 12.6 mcg |
| Vitamin C | 3.8 mg |
| Thiamin (Vitamin B1) | 0.058 mg |
| Riboflavin (Vitamin B2) | 0.063 mg |
| Niacin (Vitamin B3) | 2.3 mg |
| Vitamin B6 | 0.117 mg |
| Folate | 15.0 mcg |
| Vitamin B12 | 2.0 mcg |
| Vitamin A | 21.0 mcg |
| Vitamin E | 0.2 mg |
| Vitamin D2 | 2.5 mcg |
Allergen Information
Northern pike, like all fish, is considered a potential allergen. Those with seafood or fish allergies should avoid consuming this product. Be aware of cross-contamination risks when preparing northern pike alongside other types of seafood.
Dietary Preferences
- High Protein: Northern pike is an excellent source of lean protein, making it ideal for those following high-protein diets, including athletes and bodybuilders.
- Low Fat: With only 0.69g of total fat per 100g, this fish is suitable for individuals on low-fat or heart-healthy diets.
- Carb-Free: As a zero-carbohydrate food, northern pike is an excellent option for those following ketogenic or low-carb diets.
- Gluten-Free: Naturally free of gluten, northern pike is safe for individuals with gluten sensitivities or those following a gluten-free diet.
- Low in Sodium: With only 39 mg of sodium per 100g, northern pike is a good choice for those looking to manage their sodium intake.
Health Benefits of Northern Pike
Northern pike is not only a delicious addition to your meals but also a highly nutritious one. Here’s why incorporating this fish into your diet can benefit your health:
- High in Protein: A 100g serving of northern pike provides a substantial 19.26g of protein, which is essential for muscle building, tissue repair, and overall body function.
- Rich in Essential Minerals: This fish is an excellent source of phosphorus (220 mg), magnesium (31 mg), and potassium (259 mg). These minerals are important for bone health, muscle function, and maintaining healthy electrolyte balance.
- Omega-3 Fatty Acids: While northern pike is low in total fat, it contains a small amount of heart-healthy omega-3 fatty acids, which can help reduce inflammation and support cardiovascular health.
- Vitamins A and D: Northern pike is a source of both vitamin A (21 mcg) and vitamin D2 (2.5 mcg). Vitamin A supports eye health and immune function, while vitamin D is essential for calcium absorption and bone strength.
- Selenium Content: With 12.6 mcg of selenium, northern pike provides an antioxidant that helps protect the body from oxidative stress and supports thyroid health.
Cooking Tips for Northern Pike
- Grilling: To bring out the natural flavors, consider grilling northern pike with a drizzle of olive oil, lemon juice, and your favorite herbs and spices. The light, flaky texture holds up well on the grill.
- Baking: Northern pike can also be baked with a simple seasoning of salt, pepper, and garlic. A light breadcrumb topping adds texture while keeping the fish moist.
- Pan-Seared: For a quick and easy preparation, pan-searing northern pike in a hot skillet with a touch of butter or oil produces a crispy, golden crust while keeping the inside tender and juicy.
Conclusion
Northern pike is a nutritious and versatile fish that is low in fat, rich in protein, and packed with essential vitamins and minerals. Whether youβre preparing a quick weeknight dinner or adding variety to a more elaborate meal, this fish offers a delicious way to meet your nutritional needs. With its clean, mild flavor and numerous health benefits, northern pike is a fantastic choice for anyone looking to eat well without compromising on taste.
