Pike Walleye (Raw) – Nutritional Information and Health Benefits
Pike Walleye, when consumed raw, provides a lean and nutritious option for seafood lovers. Rich in high-quality protein and low in fats, this fish offers a variety of essential nutrients, making it a great choice for those seeking a healthy, balanced diet. Below, you’ll find a detailed overview of its nutritional content and health benefits.
Nutritional Profile (Per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 93 kcal |
| Protein | 19.14 g |
| Total Fat | 1.22 g |
| Saturated Fat | 0.249 g |
| Carbohydrates | 0.0 g |
| Dietary Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 110 mg |
| Iron | 1.3 mg |
| Magnesium | 30 mg |
| Phosphorus | 210 mg |
| Potassium | 389 mg |
| Sodium | 51 mg |
| Zinc | 0.62 mg |
| Copper | 0.178 mcg |
| Manganese | 0.8 mg |
| Selenium | 12.6 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.27 mg |
| Riboflavin (B2) | 0.16 mg |
| Niacin (B3) | 2.3 mg |
| Vitamin B6 | 0.12 mg |
| Folate (B9) | 15.0 mcg |
| Vitamin B12 | 2.0 mcg |
| Vitamin A | 21.0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Pike Walleye
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High in Protein:
Pike Walleye is an excellent source of lean, easily digestible protein. A 100g serving provides 19.14g of protein, which is essential for muscle repair, immune function, and overall cellular health.
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Low in Fat:
With only 1.22g of total fat per serving and a minimal amount of saturated fat (0.249g), Pike Walleye is a heart-healthy choice. The low-fat content makes it suitable for those looking to manage their weight or maintain a low-fat diet. -
Rich in Micronutrients:
Pike Walleye provides a wealth of important minerals, including calcium, iron, magnesium, phosphorus, and potassium. These minerals play crucial roles in bone health, oxygen transport, energy production, and muscle function. -
Good Source of Omega-3 Fatty Acids:
Although not listed in this specific nutritional data, fish like Pike Walleye are often rich in omega-3 fatty acids. Omega-3s support brain health, reduce inflammation, and may lower the risk of cardiovascular disease. -
Vitamin B Complex:
Pike Walleye is an excellent source of B vitamins, including Thiamin (B1), Riboflavin (B2), Niacin (B3), Vitamin B6, and Folate. These vitamins are essential for energy production, red blood cell formation, and maintaining healthy skin and nerves. -
Boosts Immune Function:
This fish is also a good source of Vitamin B12, which plays an important role in maintaining healthy nerve cells and supporting the immune system. -
Low in Carbohydrates:
With zero carbs per serving, Pike Walleye is an ideal option for individuals following low-carb, keto, or diabetic-friendly diets. -
Supports Healthy Heart Function:
The presence of selenium, zinc, and magnesium in Pike Walleye can help support cardiovascular health by regulating blood pressure, improving circulation, and reducing oxidative stress.
Allergen Information
Pike Walleye is a type of freshwater fish and may pose an allergy risk for individuals with a fish allergy. If you or someone you are preparing meals for has a known allergy to fish, it’s crucial to avoid consumption of Pike Walleye. Always check the ingredients and labels if purchasing processed or pre-prepared versions of this fish.
Dietary Preferences
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Gluten-Free
Pike Walleye is naturally gluten-free, making it a great choice for individuals with celiac disease or gluten sensitivity. -
Low-Carb and Keto-Friendly
With its zero-carb content, Pike Walleye is an excellent option for low-carb and keto diets. -
Paleo-Friendly
As a lean, natural source of protein, Pike Walleye fits well into a paleo diet, which emphasizes whole, unprocessed foods.
Cooking Tips and Serving Suggestions
Pike Walleye can be enjoyed in a variety of ways, whether grilled, baked, broiled, or pan-seared. Due to its delicate flavor, it pairs wonderfully with light seasonings like lemon, garlic, and fresh herbs. Consider serving it with a side of steamed vegetables or a light salad for a well-rounded, nutritious meal.
For a more robust flavor, try coating the fillets with a mixture of breadcrumbs and herbs before pan-frying. If you’re preparing Pike Walleye for a gathering or special occasion, serving it alongside a citrus-based sauce or a homemade tartar sauce can elevate its taste.
Conclusion
Pike Walleye, when enjoyed raw or cooked, is a highly nutritious fish offering a wealth of health benefits. Whether you’re looking for a lean protein source, a heart-healthy option, or a delicious dish for any occasion, Pike Walleye is a versatile and valuable addition to your diet. With its rich nutrient profile, including essential vitamins and minerals, this fish supports overall health, making it an excellent choice for anyone looking to eat clean and nourish their body.
