Calories in Walleye (Zander): Per 100 g, Per Serving & Nutrition Facts
How many calories in walleye (zander): per 100 g and per serving
Figures are for: Walleye (zander), raw
| Nutrient | Per 100 g | Serving: 150 g |
|---|---|---|
| Calories | 93 kcal | 140 kcal |
| Energy (kilojoules) | 389 kJ | 584 kJ |
| Protein | 19 g | 29 g |
| Fat | 1.2 g | 1.8 g |
| incl. saturated | 0.2 g | 0.3 g |
| Total carbohydrates | 0 g | 0 g |
| incl. sugars | 0 g | 0 g |
| incl. fiber | 0 g | 0 g |
| Salt | 0.1 g | 0.2 g |
*Where the numbers come from
Values per 100 g come from a single record of an open food composition table: USDA FoodData Central, FDC ID 175128, “Fish, pike, walleye, raw” — the measured composition of this exact food, raw, as you weigh it before cooking, not an average across tables. Rounded. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label; salt is sodium × 2.5. Table licenses are on the data sources page.
93 kcal (389 kJ) per 100 g · P/F/C 19/1.2/0 g
Serving (150 g) — 140 kcal (584 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: low salt: low fiber: low
Is walleye (zander) healthy?
Yes. On its nutrient profile, walleye (zander) is a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Protein: 29 g per serving — 52% of the 56 g daily reference for a 70 kg (154 lb) adult.
- All green on the traffic light: 0 g sugar, 0.1 g salt and 0.2 g saturated fat per 100 g.
A typical serving is 150 g: 140 kcal, 29 g protein, 1.8 g fat and 0 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Walleye, the North American cousin of the European zander, is a lean white freshwater fish: about 19 g of protein and just over 1 g of fat per 100 g.
protein 88%fat 12%carbs 0%
Vitamins and minerals in walleye (zander)
Per 100 g, the standouts are vitamin B12 — 2 mcg, 83% of the Daily Value; manganese — 0.8 mg, 35% of the Daily Value (#2 of 25 in our fish & seafood section); selenium — 13 mcg, 23% of the Daily Value.
| Nutrient | Per 100 g | Serving: 150 g | % DV |
|---|---|---|---|
| Vitamin A | 21 mcg | 32 mcg | 4% |
| Thiamin (B1) | 0.27 mg | 0.41 mg | 34% |
| Riboflavin (B2) | 0.16 mg | 0.24 mg | 18% |
| Niacin (B3) | 2.3 mg | 3.5 mg | 22% |
| Vitamin B6 | 0.12 mg | 0.18 mg | 11% |
| Folate (B9) | 15 mcg | 23 mcg | 6% |
| Vitamin B12 | 2 mcg | 3 mcg | 125% |
| Potassium | 389 mg | 584 mg | 12% |
| Calcium | 110 mg | 165 mg | 13% |
| Magnesium | 30 mg | 45 mg | 11% |
| Phosphorus | 210 mg | 315 mg | 25% |
| Iron | 1.3 mg | 2 mg | 11% |
| Zinc | 0.62 mg | 0.93 mg | 8% |
| Copper | 0.18 mg | 0.27 mg | 30% |
| Manganese | 0.8 mg | 1.2 mg | 52% |
| Selenium | 13 mcg | 19 mcg | 34% |
| Cholesterol | 86 mg | 129 mg | 43% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Fish, pike, walleye, raw” (FDC ID 175128, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Walleye (Zander) calories by weight, 50–300 g
150 g of walleye (zander) has 140 calories and 200 g has 186. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g |
|---|---|---|
| 50 g | 47 | 9.6 / 0.6 / 0 |
| 100 g | 93 | 19 / 1.2 / 0 |
| 150 g — typical serving | 140 | 29 / 1.8 / 0 |
| 200 g | 186 | 38 / 2.4 / 0 |
| 250 g | 233 | 48 / 3 / 0 |
| 300 g | 279 | 57 / 3.6 / 0 |
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Portion → calories and macros
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Walleye (Zander): calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Walleye (zander), raw | 93 | 19 / 1.2 / 0 |
| Zander, boiled | 97 | 21 / 1.3 / 0 |
| Pan-fried zander | 140 | 19 / 6 / 2.6 |
How much movement is one serving?
A 150 g serving is 140 kcal — roughly 46 min of easy walking or 18 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Walleye (Zander): swaps and alternatives
No need to swap: walleye (zander) already gets grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 0 g (red is over 22.5 g), saturated fat 0.2 g (over 5 g) and salt 0.1 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
What to pair walleye (zander) with
A serving of walleye (zander) has no fiber (the WHO suggests at least 25 g a day); that's easy to make up on the same plate:
- Broccoli, 150 g — +4.9 g fiber, 53 kcal.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 150 g, a typical serving of walleye (zander).
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Walleye (Zander) | A | 140 | 29 | 0 |
| Shrimp | A | 143 | 30 | 0 |
| Imitation Crab (Surimi) | A | 149 | 23 | 0 |
| Cod | A | 158 | 35 | 0 |
Walleye (Zander) vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Scallops | 69 | 12 / 0.5 / 3.2 |
| Crawfish | 77 | 16 / 1 / 0 |
| Lobster | 77 | 17 / 0.8 / 0 |
| Mussels | 86 | 12 / 2.2 / 3.7 |
| Walleye (Zander) | 93 | 19 / 1.2 / 0 |
| Canned Tuna | 116 | 25 / 1 / 0 |
| Smoked Salmon | 117 | 18 / 4.3 / 0 |
FAQ
How many calories are in 100 g of walleye (zander)?
100 g of walleye (zander) has 93 calories, with 19 g protein, 1.2 g fat and 0 g carbohydrates.
How many calories are in a serving of walleye (zander)?
A 150 g serving has 140 calories: 29 g protein, 1.8 g fat and 0 g carbs.
What are the macros of walleye (zander)?
Per 100 g: 19 g protein, 0 g carbs and 1.2 g fat. By calories that's about 88% protein, 0% carbs and 12% fat.
How long do you have to walk to burn a serving of walleye (zander)?
About 46 min of easy walking or 18 min of cycling for a 70 kg (154 lb) person — that's the 140 calories in a 150 g serving.
What vitamins and minerals are in walleye (zander)?
Per 100 g, walleye (zander) is richest in vitamin B12 (2 mcg, 83% DV), manganese (0.8 mg, 35% DV), selenium (13 mcg, 23% DV) — from USDA FoodData Central record 175128.
How much fiber is in walleye (zander)?
None: dietary fiber comes from plant foods and mushrooms — vegetables, fruit, grains, beans and nuts.
How do the calories in walleye (zander) change with the type and cooking method?
Per 100 g it ranges from 93 kcal (walleye (zander), raw) to 140 kcal (pan-fried zander).