Fish, pike, northern, cooked, dry heat
Whole food · Finfish and Shellfish Products
Photo: Wikipedia
Northern pike, cooked by dry heat, is a lean, firm freshwater fish with a mild, slightly sweet flavor and a dense, meaty texture that flakes into clean, white segments. It is a nutritional powerhouse, delivering an impressive 24.69 grams of protein per 100 grams with virtually no fat, making it one of the leanest cooked fish options available.
Calorie split: 93% protein · 0% carbs · 7% fat
↓ Full nutrition💚 Why it's loved
People love pike for its clean, non-fishy taste and satisfyingly firm texture that holds up beautifully to grilling, baking, or pan-searing. It's a prized catch for anglers and a versatile canvas in the kitchen, often substituted for more expensive white fish.
⚠️ Watch-outs & how to enjoy it better
Pike is notorious for its many Y-shaped bones, which can be a frustrating and choking hazard for the uninitiated or for children. To counteract this, purchase fillets from a fishmonger who has removed the pin bones, or learn the technique of careful picking while eating; it's also excellent when ground for fish cakes or mousses, which eliminates the bone issue entirely.
Key benefits
- Extremely high in lean protein for muscle maintenance
- Virtually fat-free, supporting heart-healthy diets
- Rich in essential minerals like phosphorus and selenium
- Low in calories, ideal for weight management
- Source of B vitamins, particularly niacin (B3)
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite being a popular food fish, the northern pike is also a legendary and aggressive predator in its ecosystem, known to occasionally eat smaller members of its own species.
Full nutrition (USDA data · scales with serving)
| Water | 73.0 g |
| Energy | 113 kcal |
| Energy | 473 kj |
| Protein | 24.7 g |
| Total lipid (fat) | 0.88 g |
| Ash | 1.5 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 73.0 mg |
| Iron, Fe | 0.71 mg |
| Magnesium, Mg | 40.0 mg |
| Phosphorus, P | 282 mg |
| Potassium, K | 331 mg |
| Sodium, Na | 49.0 mg |
| Zinc, Zn | 0.86 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.31 mg |
| Selenium, Se | 16.2 ug |
| Vitamin C, total ascorbic acid | 3.8 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.08 mg |
| Niacin | 2.8 mg |
| Pantothenic acid | 0.87 mg |
| Vitamin B-6 | 0.14 mg |
| Folate, total | 17.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 17.0 ug |
| Folate, DFE | 17.0 ug |
| Vitamin B-12 | 2.3 ug |
| Vitamin A, RAE | 24.0 ug |
| Retinol | 24.0 ug |
| Vitamin A, IU | 81.0 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.15 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.02 g |
| SFA 16:0 | 0.10 g |
| SFA 18:0 | 0.02 g |
| Fatty acids, total monounsaturated | 0.20 g |
| MUFA 16:1 | 0.07 g |
| MUFA 18:1 | 0.10 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 0.26 g |
| PUFA 18:2 | 0.04 g |
| PUFA 18:3 | 0.03 g |
| PUFA 20:4 | 0.04 g |
| PUFA 20:5 n-3 (EPA) | 0.04 g |
| PUFA 22:5 n-3 (DPA) | 0.02 g |
| PUFA 22:6 n-3 (DHA) | 0.10 g |
| Cholesterol | 50.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.28 g |
| Threonine | 1.1 g |
| Isoleucine | 1.1 g |
| Leucine | 2.0 g |
| Lysine | 2.3 g |
| Methionine | 0.73 g |
| Cystine | 0.27 g |
| Phenylalanine | 0.96 g |
| Tyrosine | 0.83 g |
| Valine | 1.3 g |
| Arginine | 1.5 g |
| Histidine | 0.73 g |
| Alanine | 1.5 g |
| Aspartic acid | 2.5 g |
| Glutamic acid | 3.7 g |
| Glycine | 1.2 g |
| Proline | 0.87 g |
| Serine | 1.0 g |
FAQ
Is pike a healthy fish to eat?
Yes, it is exceptionally healthy. It's very high in protein, low in calories and fat, and provides important nutrients like selenium and B vitamins.
How do I deal with the bones in pike?
The best method is to buy boneless fillets from a trusted fishmonger. If cooking whole or bone-in, eat slowly and carefully, or use the meat for dishes like fish cakes where bones are removed during preparation.
What does pike taste like?
Pike has a mild, clean, and slightly sweet flavor with a firm, meaty texture. It is less 'fishy' than many saltwater species.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.13 kcal/g · 87% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.15 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.