Fish, pollock, Atlantic, cooked, dry heat
Whole food · Finfish and Shellfish Products
Photo: Wikipedia
Atlantic pollock, cooked with dry heat, is a lean, flaky white fish with a mild, slightly sweet flavor and a firm, meaty texture. It's a nutritional powerhouse, delivering a massive 25 grams of high-quality protein for just 118 calories per 100g, with virtually no fat or carbohydrates.
Calorie split: 90% protein · 0% carbs · 10% fat
↓ Full nutrition💚 Why it's loved
People love pollock for its clean, non-fishy taste and versatile texture that holds up well to various cooking methods. It's a staple in comfort foods like fish and chips and fish tacos, making it a familiar and accessible protein for many.
⚠️ Watch-outs & how to enjoy it better
Pollock is a common fish allergen, so those with seafood allergies must avoid it. Its mild flavor can become dry if overcooked; to counteract this, use quick, high-heat methods like broiling or pan-searing, and pair it with a flavorful sauce, salsa, or a drizzle of olive oil to add moisture and richness.
Key benefits
- Exceptionally high in lean protein for muscle maintenance.
- Very low in calories and fat, ideal for weight management.
- Source of essential nutrients like selenium and vitamin B12.
- Sustainable and affordable alternative to cod.
- Naturally free of carbohydrates and sugar.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The majority of surimi, the paste used to make imitation crab sticks and other seafood analogs, is made from Alaska pollock.
Full nutrition (USDA data · scales with serving)
| Water | 72.0 g |
| Energy | 118 kcal |
| Energy | 494 kj |
| Protein | 24.9 g |
| Total lipid (fat) | 1.3 g |
| Ash | 1.8 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 77.0 mg |
| Iron, Fe | 0.59 mg |
| Magnesium, Mg | 86.0 mg |
| Phosphorus, P | 283 mg |
| Potassium, K | 456 mg |
| Sodium, Na | 110 mg |
| Zinc, Zn | 0.60 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 46.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.23 mg |
| Niacin | 4.0 mg |
| Pantothenic acid | 0.41 mg |
| Vitamin B-6 | 0.33 mg |
| Folate, total | 3.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 3.0 ug |
| Vitamin B-12 | 3.7 ug |
| Vitamin A, RAE | 12.0 ug |
| Retinol | 12.0 ug |
| Vitamin A, IU | 40.0 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.17 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.11 g |
| SFA 18:0 | 0.06 g |
| Fatty acids, total monounsaturated | 0.14 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.09 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 0.62 g |
| PUFA 18:2 | 0.01 g |
| PUFA 18:4 | 0.01 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.09 g |
| PUFA 22:5 n-3 (DPA) | 0.03 g |
| PUFA 22:6 n-3 (DHA) | 0.45 g |
| Cholesterol | 91.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.28 g |
| Threonine | 1.1 g |
| Isoleucine | 1.1 g |
| Leucine | 2.0 g |
| Lysine | 2.3 g |
| Methionine | 0.74 g |
| Cystine | 0.27 g |
| Phenylalanine | 0.97 g |
| Tyrosine | 0.84 g |
| Valine | 1.3 g |
| Arginine | 1.5 g |
| Histidine | 0.73 g |
| Alanine | 1.5 g |
| Aspartic acid | 2.6 g |
| Glutamic acid | 3.7 g |
| Glycine | 1.2 g |
| Proline | 0.88 g |
| Serine | 1.0 g |
FAQ
Is pollock the same as cod?
No, they are different species. Pollock is often more affordable and has a slightly stronger flavor than cod, but they are used interchangeably in many recipes.
How do I know when pollock is cooked through?
The fish is done when it is opaque throughout and flakes easily with a fork. The internal temperature should reach 145°F (63°C).
Is pollock a sustainable choice?
Yes, Atlantic pollock is generally considered a well-managed and sustainable seafood choice, often recommended by organizations like the Monterey Bay Aquarium Seafood Watch.
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 1.18 kcal/g · 84% 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: 0.24 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.