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Walleye is a freshwater game fish of North American lakes and rivers, prized by anglers and served across the Upper Midwest and Canada for its mild, sweet, flaky fillets. In USDA SR Legacy data, a 3-ounce portion of cooked walleye has about 101 calories, 21 grams of protein and just over 1 gram of fat, plus 82% of the Daily Value for vitamin B12. This guide covers walleye nutrition per serving, why walleye is not named in the FDA mercury chart, how state fish advisories handle walleye mercury, what CDC says about freshwater fish and parasites, and how walleye compares with perch, pike and other white fish.
Peptide Labs does not sell fish or seafood products. This article is general nutrition information, not medical advice. For its smaller relative, see our sibling perch guide.
Key Takeaways
- Cooked walleye has about 101 calories, 20.9 g of protein and 1.3 g of fat per 3 ounces (USDA, FDC 171997).
- The same portion supplies 82% DV of vitamin B12, 25% DV of selenium and 18% DV of phosphorus.
- Walleye is not listed in the FDA and EPA fish chart; for walleye you catch, local advisories are the guide.
- Minnesota added length-based walleye guidelines in 2026 because larger fish tend to carry more mercury.
- CDC advises cooking fish to 145 degrees F; smoking or pickling does not kill fish tapeworm.
What is walleye fish?
The US Geological Survey lists walleye as Sander vitreus, a percid, which places it in the same family as yellow perch; older references call it Stizostedion vitreum. Its native range covers the St. Lawrence and Great Lakes, Arctic and Mississippi River basins, from Quebec to the Northwest Territories and south to Alabama and Arkansas. USGS gives a maximum size of 91 centimeters and notes that the common name refers to the fish’s distinctive eyes.
USDA files walleye under the name pike, walleye, even though USGS places it with the percids. USDA keeps a separate entry for northern pike, used in the comparison table below.
Walleye nutrition per serving (USDA)
These values come from the USDA SR Legacy entry for cooked walleye (dry heat). Percent Daily Value uses FDA reference values; the fillet size is the USDA portion size.
| Nutrient | Walleye, 3 oz cooked (85 g) | Walleye, 1 fillet cooked (124 g) |
|---|---|---|
| Calories | 101 | 148 |
| Protein | 20.9 g (42% DV) | 30.4 g (61% DV) |
| Fat | 1.3 g (2% DV) | 1.9 g (2% DV) |
| Saturated fat | 0.3 g (1% DV) | 0.4 g (2% DV) |
| Cholesterol | 94 mg (31% DV) | 136 mg (45% DV) |
| Sodium | 55 mg (2% DV) | 81 mg (4% DV) |
| Potassium | 424 mg (9% DV) | 619 mg (13% DV) |
| Vitamin B12 | 1.96 mcg (82% DV) | 2.86 mcg (119% DV) |
| Selenium | 13.8 mcg (25% DV) | 20.1 mcg (37% DV) |
| Phosphorus | 229 mg (18% DV) | 334 mg (27% DV) |
| Niacin | 2.4 mg (15% DV) | 3.5 mg (22% DV) |
| Copper | 0.19 mg (22% DV) | 0.28 mg (31% DV) |
| EPA plus DHA | 0.34 g | 0.49 g |
| Carbohydrate | 0 g | 0 g |
The cooked walleye entry lists no vitamin D value. Raw walleye (FDC 175128) has 93 calories and 19.1 grams of protein per 100 grams in USDA data.
Is walleye healthy?
On USDA numbers, walleye is a lean, complete protein with almost no fat, no carbohydrate and little natural sodium. One cooked fillet covers more than the full Daily Value for vitamin B12 and about a quarter of the phosphorus Daily Value. Our B12 foods list and phosphorus foods guide put those numbers in context.
The trade-offs are the same as for most lean white fish. Cholesterol is 94 milligrams per 3 ounces in USDA data, or 31% of the FDA Daily Value. EPA plus DHA is about 0.34 grams per 3 ounces in USDA data, more than perch or tilapia but well below the 0.80 grams in cooked trout; our omega-3 guide covers the richer sources. And the classic shore lunch of breaded, fried walleye adds oil and salt that the USDA figures above do not include.
Walleye mercury and fish advisories
The joint FDA and EPA fish chart, written for people who are or might become pregnant, people who are breastfeeding, and children ages 1 to 11, does not list walleye or pike at all. It is built around commercial fish. Freshwater perch is in its lowest-mercury group, but that listing should not be read as covering walleye, which USGS lists as growing to more than twice the maximum length of yellow perch.
For fish caught by family or friends, FDA says to check fish and shellfish advisories. EPA explains that states, territories and Tribes issue those advisories for fish from local waters, and an EPA fact sheet on 2010 data found that 98 percent of advisories in effect that year involved five contaminants: mercury, PCBs, chlordane, dioxins and DDT. EPA adds that advisories can recommend limiting or avoiding certain fish from specific waters, either for everyone or for groups such as pregnant women, nursing mothers and children.
Walleye is often named in these advisories. On March 24, 2026, for example, the Minnesota Department of Health announced length-based guidelines for walleye and northern pike for sensitive groups, explaining that larger fish tend to have higher mercury concentrations; the guidelines address mercury and PFAS. This article does not repeat serving numbers or length limits, because they differ by state, water body and group. Check your state health or natural resources agency before eating walleye you catch.
Parasites, cooking and freezing
CDC says one type of fish tapeworm infects freshwater fish such as trout, perch or pike and that people get it by eating raw or undercooked fish. CDC does not name walleye on that page, but its prevention advice covers fish in general. CDC lists abdominal discomfort, diarrhea and vomiting among possible symptoms.
- Cook it through: CDC advises an internal temperature of at least 145 degrees F; walleye flesh should be opaque and flake easily, and a food thermometer is the surest check.
- Freezing: CDC lists freezing steps for fish served raw, such as minus 4 degrees F or below for 7 days in total.
- Smoked or pickled walleye: CDC states that salting, smoking or pickling fish does not kill the parasite.
Allergy: FDA counts fish among the nine major food allergens, and packaged foods must name the specific species on the label. People allergic to one fish should ask an allergist before trying walleye.
Walleye vs perch, pike and other white fish
Values below are USDA SR Legacy figures per 3 ounces, cooked with dry heat.
| Fish (FDC ID) | Calories | Protein | Fat | Sodium | EPA plus DHA |
|---|---|---|---|---|---|
| Walleye (171997) | 101 | 20.9 g | 1.3 g | 55 mg | 0.34 g |
| Perch, mixed species (173679) | 99 | 21.1 g | 1.0 g | 67 mg | 0.28 g |
| Northern pike (175127) | 96 | 21.0 g | 0.7 g | 42 mg | 0.12 g |
| Tilapia (175177) | 109 | 22.2 g | 2.3 g | 48 mg | 0.12 g |
| Channel catfish, wild (173714) | 89 | 15.7 g | 2.4 g | 43 mg | 0.20 g |
| Trout, mixed species (172004) | 162 | 22.6 g | 7.2 g | 57 mg | 0.80 g |
Walleye, perch and northern pike are close on protein and calories, and so are store-bought white fish such as tilapia and catfish. For walleye you catch, the bigger question is the water it came from, which is why local advisories matter as much as the nutrient table.
Kitchen tips
- Walleye fillets are thicker than perch fillets and hold together well for baking, broiling or grilling on foil.
- Thaw frozen fillets in the refrigerator, and keep raw fish apart from ready-to-eat foods.
- Pat fillets dry before pan-searing so the outside browns instead of steaming.
- Many anglers remove the Y-bones and the strip of darker flesh along the side for a milder taste.
Frequently Asked Questions
Is walleye healthy to eat?
In USDA data, cooked walleye is lean, high in protein and rich in vitamin B12, with little fat or sodium. For fish you catch, check the local advisory first.
Is walleye high in mercury?
It depends on the water and the size of the fish. Walleye is not in the FDA chart, and states such as Minnesota issue walleye guidelines because larger fish tend to have more mercury.
Is walleye a pike or a perch?
USGS lists walleye as a percid, the same family as yellow perch. USDA still files its nutrient entry under the name pike, walleye.
How many calories are in a walleye fillet?
About 148 calories in one cooked fillet of 124 grams and about 101 per 3 ounces, in USDA data.
Can you eat walleye raw?
CDC warns that raw or undercooked freshwater fish can carry fish tapeworm and advises cooking fish to 145 degrees F or using its listed freezing steps.
What does walleye taste like?
Walleye has a mild, slightly sweet flavor and firm, flaky white flesh with few strong fishy notes.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Perch Fish: Nutrition, Mercury, Parasites and Is Perch Healthy?, Trout: USDA Nutrition, Rainbow vs Steelhead and Trout vs Salmon, Catfish Nutrition: Farm Raised vs Wild, Mercury and Labels.