How many calories are in 8 oz of walleye?

December 15, 2025 •

3 min read

The calorie count for 8 oz of walleye is not a single number, as the preparation method is the most significant factor, with broiled walleye having approximately 330 calories while a deep-fried version can contain upwards of 700 calories. This makes understanding your cooking choices crucial for managing your dietary intake while still enjoying this mild-flavored fish.

Quick Summary

The calorie count for 8 oz of walleye varies significantly by cooking method, from around 330 calories for broiled to 700+ for deep-fried. This freshwater fish is also a solid source of high-quality protein and essential nutrients like selenium and B vitamins. The addition of oil, breading, and sauces increases the final caloric value substantially.

Key Points

Variable Calories: An 8 oz walleye's calorie count ranges significantly based on preparation, from approximately 330 (broiled) to over 700 (deep-fried).
Lean Protein Source: Walleye is an excellent source of high-quality, lean protein, which is essential for muscle repair and metabolic health.
Rich in B Vitamins: It contains a good supply of B vitamins, including B12, niacin, and riboflavin, which support energy production and nervous system function.
Moderate Omega-3s: While not a top source, walleye does offer a moderate amount of heart-healthy omega-3 fatty acids.
Mineral-Dense: The fish is packed with beneficial minerals like selenium, phosphorus, and zinc, which are crucial for immune and bone health.
Cooking Method Matters: To maintain a lower calorie count, choose cooking methods that use minimal added fat, such as broiling, baking, or grilling, instead of frying.
Flavor without Fat: You can enhance the flavor of lean walleye preparations with herbs like dill, a squeeze of lemon juice, or a minimal amount of healthy oil.

Walleye Calorie Count by Cooking Method

When calculating the calories in 8 oz of walleye, the preparation method is the most important factor. The raw fish itself is quite lean, but the ingredients used for cooking can add a large number of calories and fat. The data below illustrates this variation, based on common restaurant preparations.

Broiled Walleye: A broiled 8 oz walleye fillet contains approximately 330 calories. This method, which uses high, direct heat, cooks the fish without adding significant amounts of oil or fat. It is one of the healthiest ways to prepare walleye, preserving its natural mild flavor and nutrients.
Pan-Fried Walleye: An 8 oz pan-fried walleye fillet, cooked with added fat, contains roughly 390 calories. While more caloric than broiling, this method offers a crispier texture. The total calorie count will depend on the type and amount of oil or butter used in the pan.
Deep-Fried Walleye: An 8 oz deep-fried walleye fillet can soar to 700 or more calories. The significant increase is due to the oil and the breading or batter used for frying. The breading absorbs a large amount of oil, leading to a much higher fat and calorie content.

Nutritional Breakdown of Walleye

Beyond just the calories, walleye is a nutritional powerhouse, offering a rich profile of protein, vitamins, and minerals. A cooked 8 oz portion is packed with quality nutrients beneficial for overall health.

Protein and Healthy Fats

Walleye is an excellent source of lean, high-quality protein. A single 8 oz fillet provides a substantial portion of your daily protein needs, which is vital for muscle repair, immune function, and metabolism. While not as high in omega-3s as fatty fish like salmon, walleye does contain a moderate amount of these beneficial fatty acids, which support heart and brain health.

Essential Vitamins and Minerals

Walleye is also rich in a variety of other important nutrients.

B Vitamins: The fish contains significant levels of B vitamins, including B12, niacin, and riboflavin. These are crucial for energy production, maintaining a healthy nervous system, and producing red blood cells.
Selenium: This mineral is a potent antioxidant that supports thyroid function and protects the body from oxidative damage.
Phosphorus: Walleye is a good source of phosphorus, a mineral vital for building and maintaining strong bones and teeth.
Vitamin D: For a food source, walleye contains a healthy dose of vitamin D, which works with calcium to promote bone health.

Cooking Methods and Calorie Comparison Table


Cooking Method	Approximate Calories (8 oz)	Additional Ingredients	Primary Nutritional Impact
Broiled	330	Minimal oil or butter	Low fat, high protein
Pan-Fried	390	Oil or butter, potential breading	Moderate fat, high protein
Deep-Fried	700+	Heavy breading and oil	High fat, high carbs (from breading)

Healthier Cooking Alternatives

If you want to enjoy the flavor of walleye while keeping the calories in check, consider these healthy cooking alternatives to deep-frying.

Baking: Similar to broiling, baking walleye requires minimal added fat. Season the fillets with fresh herbs like dill or parsley, a squeeze of lemon, and a touch of olive oil. Bake at 450°F for 15–20 minutes until the fish is flaky.
Grilling: Grilling imparts a smoky flavor without adding many calories. Season the fillets with spices and a light coat of olive oil. Cook over medium-high heat until the fish is cooked through and has visible grill marks.
Steaming: Steaming is one of the most gentle cooking methods, helping to preserve the walleye's delicate flavor and nutrients. Place the fillets in a steamer basket with some lemon slices and herbs and steam until cooked.
Air-Frying: An air-fryer can create a crispy exterior similar to deep-frying but with a fraction of the oil. Use a light, whole-wheat breading for extra crunch without the added fat and calories.

Conclusion

In summary, the number of calories in 8 oz of walleye is highly dependent on how it's prepared. While a broiled or baked fillet provides a lean source of protein and essential nutrients for around 330 calories, deep-frying can more than double the calorie count. For those prioritizing a healthy diet, opting for leaner cooking methods like broiling, baking, or grilling will allow you to enjoy all the health benefits of walleye without the added caloric load. For more nutritional information on various fish species, a resource like the USDA's food fact sheets can be a valuable tool.

Frequently Asked Questions

A broiled 8 oz walleye fillet has about 330 calories, while a deep-fried version can have over 700 calories due to the oil and breading used in preparation.

Raw walleye is naturally low in fat, with an 8 oz portion containing just a few grams. The fat and calorie content increase significantly depending on the cooking method and added ingredients.

Yes, walleye is an excellent source of high-quality protein. A cooked 8 oz fillet provides a substantial amount of protein, which is important for muscle repair and overall bodily functions.

Walleye is rich in essential nutrients, including several B vitamins (B12, niacin, riboflavin), as well as minerals like selenium, phosphorus, and zinc.

Yes, walleye is heart-healthy. It contains a moderate amount of beneficial omega-3 fatty acids, which are known to support heart and brain health.

The health benefits of walleye include a high-quality protein source, moderate omega-3 fatty acids for heart and brain health, and essential vitamins and minerals that support the immune system and bone strength.

For a healthy preparation, consider baking, broiling, grilling, or steaming your walleye fillets. These methods use minimal fat and preserve the fish's delicate flavor and nutrients.