Group · Fish
Pike
The pike is a predatory freshwater fish, recognisable by its long body and powerful jaw. Caught in rivers, lakes and ponds, it holds a good place in traditional cooking, notably as quenelles. Its white, fine and delicate flesh is appealing for its lightness. In terms of nutrition facts, pike is a lean fish par excellence: only 100 kcal per 100 g, nearly 23.1 g of protein and barely 0.88 g of fat. With no carbohydrate, it fits perfectly into a balanced diet and into a weight-loss plan. Rich in good-quality protein, it is a great ally for anyone watching their figure while still treating themselves.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 100 kcal |
| Kilojoules | 425 kJ |
| Protein | 23,1 g |
| Fat | 0,9 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin B122,15 µg86 %
- DHA0,18 g72 %
- Vitamin D2,7 µg54 %
- Phosphorus282 mg40 %
- EPA0,09 g35 %
- Vitamin B32,8 mg18 %
- Potassium331 mg17 %
- Manganese0,28 mg14 %
See the other 14 nutrients
- Vitamin B50,81 mg14 %
- Total omega-30,27 g11 %
- Magnesium40 mg11 %
- Vitamin B60,14 mg10 %
- Calcium73 mg9 %
- Iodine12 µg8 %
- Vitamin B916 µg8 %
- Zinc0,77 mg8 %
- Vitamin B10,07 mg6 %
- Copper0,06 mg6 %
- Vitamin B20,08 mg6 %
- Iron0,71 mg5 %
- Vitamin C3,8 mg5 %
- Vitamin A24 µg3 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
The pike can be cooked in a thousand ways, but its flesh, sometimes riddled with small bones, needs careful preparation. The most famous technique is pike quenelles, where the flesh is blended and bound. To preserve its delicacy, choose gentle cooking: poaching in court-bouillon, baking in parchment, or steaming. These methods best keep the nutrients and the delicate texture, as the principles of gentle cooking that preserves nutrients and flavour remind us.
A few practical tips:
- Allow a portion of 100 to 150 g per person for a balanced meal.
- Serve it with green vegetables, brown rice or steamed apples for a complete plate.
- Lift its neutral flavour with a squeeze of lemon, fresh herbs (dill, chives, parsley) or a light sauce made with fromage frais.
- Keep it in the fridge and eat it within 24 to 48 hours, or freeze it quickly after buying.
Nutritionally, pike is an excellent source of complete protein, with very little fat and zero carbohydrate. It also provides phosphorus, potassium and B vitamins. Its glycaemic index is zero, which makes it an interesting food for keeping appetite steady. Its low calorie density places it among the recommended lean fish, alongside cod or whiting.
For active people, pike is a valuable asset: its good-quality protein supports muscle recovery and the maintenance of lean mass. Light and digestible, it is perfect for an evening meal after training, without weighing down digestion. When cutting or following a balanced diet, it provides fullness for very few calories. To go further on daily protein intake, discover our guidance on nutrition for fitness.
Weight control: pike is one of the fish best suited to a low-calorie diet, as long as you watch the accompaniments. Avoid fatty sauces, frying and breadcrumbs, which push up the calorie count. To compare its figures with other foods, see our food calorie table, and explore the whole fish family to vary your menus.