1 serving (85 grams) contains 93 calories, 20.0 grams of protein, 1.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
258.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.8 g | 3% | |
| Saturated Fat | 0.6 g | 3% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 152.8 mg | 50% | |
| Sodium | 180.6 mg | 7% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 55.6 g | 111% | |
| Vitamin D | 1222.2 mcg | 6111% | |
| Calcium | 55.6 mg | 4% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 888.9 mg | 18% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Walleye
Walleye is a freshwater fish native to North America, commonly found in Canada and the northern United States. It is highly prized in American cuisine, particularly for its mild, flaky texture and versatility in recipes such as grilling, baking, and frying. Walleye is a low-calorie, high-protein fish, making it a nutrient-dense choice for meals. A 3.5-ounce (100g) serving provides approximately 109 calories, 23.5g of protein, 1.2g of fat, and no carbohydrates. It is notably high in vitamin D, offering around 517 IU (129% of the daily recommended intake), along with smaller amounts of calcium and iron. Its nutritional profile makes it a great option for those seeking lean sources of protein and essential vitamins.
Health Benefits
- Rich in protein (23.5g per 100g), supporting muscle repair, growth, and overall body function.
- High in vitamin D (129% of daily intake per 100g), essential for bone health and immune function.
- Low in fat (1.2g per 100g) and free of carbohydrates, making it ideal for weight management and low-carb diets.
Dietary Considerations
Selection and Storage
Store fresh walleye in the refrigerator at 32°F for up to 2 days or freeze immediately for up to 6 months. Thaw frozen fish in the refrigerator before cooking for best quality.
Common Questions About Walleye Nutrition
Is walleye a good source of protein?
Yes, walleye is an excellent source of protein, providing 23.5 grams per 100 grams of fish. This makes it a lean and nutritious option for those looking to build or maintain muscle while keeping calorie intake moderate.
Can I include walleye in a keto diet?
Absolutely, walleye is perfect for a keto diet as it contains 0 grams of carbohydrates and is very low in fat with only 1.2 grams per 100 grams. Pair it with healthy fats like olive oil or butter to meet keto macros.
What are the health benefits of eating walleye?
Walleye is a healthy option as it is low in calories (109 per 100 grams) and fat, yet high in protein. It is also low in sodium (76 mg per 100 grams), making it heart-health-friendly. However, as with most fish, moderate consumption is advised to avoid potential mercury exposure.
What is the recommended serving size for walleye?
A typical serving size for walleye is around 3 ounces (85 grams), which provides approximately 93 calories, 20 grams of protein, and negligible fat and carbs. This portion size is ideal for balancing nutrition while keeping caloric intake in check.
How does walleye compare to other fish like salmon or cod?
Walleye is lower in fat compared to salmon, making it less rich in omega-3 fatty acids. However, it is similar to cod in its lean protein content and mild flavor. Walleye is a great choice for those seeking a light, flaky white fish that's versatile in recipes.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
