Fish, pollock, Alaska, raw (may contain additives to retain moisture)
Whole food · Finfish and Shellfish Products
Photo: Wikipedia
Alaska pollock is a lean, mild-flavored white fish with a delicate, slightly flaky texture when raw. It's a nutritional powerhouse, offering a substantial 12.19 grams of high-quality protein per 100 grams for just 56 calories, with virtually no fat or carbohydrates.
Calorie split: 93% protein · 0% carbs · 7% fat
↓ Full nutrition💚 Why it's loved
People adore Alaska pollock for its incredibly mild, clean flavor that acts as a perfect canvas for bold seasonings and sauces. Its versatility makes it a staple in everything from delicate Japanese sashimi to hearty American fish sandwiches and classic Russian fish cakes.
⚠️ Watch-outs & how to enjoy it better
As a common fish, it is a known allergen and should be avoided by those with fish allergies. Its mild flavor can be perceived as bland if not seasoned well, and some products may have added sodium or phosphates for moisture retention. To counteract this, rinse fillets before cooking and pair with vibrant herbs, citrus, or a flavorful sauce.
Key benefits
- Excellent source of lean, complete protein
- Very low in calories and fat
- Naturally carbohydrate-free
- Rich in essential nutrients like selenium and vitamin B12
- Sustainable and widely available seafood option
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Alaska pollock is the primary fish used to make surimi, the processed seafood paste that forms the base of imitation crab sticks found in sushi and seafood salads worldwide.
Full nutrition (USDA data · scales with serving)
| Water | 86.8 g |
| Energy | 56.0 kcal |
| Energy | 233 kj |
| Protein | 12.2 g |
| Total lipid (fat) | 0.41 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 0.00 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 0.22 mg |
| Magnesium, Mg | 16.0 mg |
| Phosphorus, P | 284 mg |
| Potassium, K | 160 mg |
| Sodium, Na | 333 mg |
| Zinc, Zn | 0.31 mg |
| Copper, Cu | 0.03 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 15.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.08 mg |
| Niacin | 0.65 mg |
| Pantothenic acid | 0.24 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 3.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 3.0 ug |
| Choline, total | 65.0 mg |
| Vitamin B-12 | 1.6 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 3.0 ug |
| Retinol | 3.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 10.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.49 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 8.0 iu |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin D3 (cholecalciferol) | 0.20 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.12 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.09 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.03 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.08 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 16:1 c | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.05 g |
| MUFA 18:1 c | 0.05 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.01 g |
| Fatty acids, total polyunsaturated | 0.20 g |
| PUFA 18:2 | 0.02 g |
| PUFA 18:2 n-6 c,c | 0.00 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.00 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.05 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.12 g |
| Fatty acids, total trans | 0.02 g |
| Fatty acids, total trans-monoenoic | 0.00 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.00 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.01 g |
| Cholesterol | 46.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.17 g |
| Threonine | 0.54 g |
| Isoleucine | 0.57 g |
| Leucine | 0.98 g |
| Lysine | 1.1 g |
| Methionine | 0.37 g |
| Cystine | 0.13 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.45 g |
| Valine | 0.62 g |
| Arginine | 0.86 g |
| Histidine | 0.26 g |
| Alanine | 0.69 g |
| Aspartic acid | 1.2 g |
| Glutamic acid | 1.9 g |
| Glycine | 0.55 g |
| Proline | 0.46 g |
| Serine | 0.50 g |
FAQ
What does raw Alaska pollock taste like?
Raw Alaska pollock has a very mild, slightly sweet flavor with a clean, oceanic taste. Its texture is soft and delicate, becoming tender and flaky when cooked.
Is the 'may contain additives to retain moisture' concerning?
It typically refers to a process called 'water glazing' or the use of sodium tripolyphosphate (STPP), which helps the fish retain moisture during freezing. It's a common, food-safe practice, but you can reduce sodium by rinsing the fish under cold water before preparation.
How is Alaska pollock different from cod?
While both are mild white fish, Alaska pollock is generally smaller, has a slightly softer texture, and a more subtle flavor than cod. Nutritionally, they are very similar, making pollock a more affordable and sustainable alternative in many recipes.
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 0.56 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: 2.08 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.