Fish, pollock, Atlantic, raw
Whole food · Finfish and Shellfish Products
Photo: Wikipedia
Atlantic pollock is a lean, mild white fish with a clean, slightly sweet flavor and a tender, flaky texture that holds together well in cooking. It's a nutritional powerhouse of high-quality protein with virtually no fat or carbohydrates, making it an exceptionally lean source of muscle-building nutrients. Its neutral taste and affordability make it a staple in everything from fish sticks to elegant poached fillets.
Calorie split: 90% protein · 0% carbs · 10% fat
↓ Full nutrition💚 Why it's loved
People love pollock for its incredible versatility and mild, non-fishy flavor, which acts as a perfect canvas for bold seasonings, sauces, and cooking methods from frying to steaming. It's also a cultural staple in many Northern European and North American cuisines, often featured in comforting, home-style dishes.
⚠️ Watch-outs & how to enjoy it better
As with many fish, there is a risk of allergenic reaction for those with fish allergies. Its very low fat content means it can dry out quickly if overcooked, leading to a chalky texture. To counteract this, use moist-heat cooking methods like poaching or baking in a sauce, and avoid overcooking; pairing it with a flavorful sauce or a small amount of healthy fat (like olive oil or butter) can enhance both moisture and nutrient absorption.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Very low in fat and calories, ideal for weight management.
- Contains beneficial omega-3 fatty acids, though less than fattier fish.
- Rich in essential minerals like selenium and phosphorus.
- A sustainable and affordable alternative to cod.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Alaska pollock (a close Pacific relative) is the world's most consumed wild-caught fish by volume, forming the base of the popular imitation crab meat (surimi) found in sushi.
Full nutrition (USDA data · scales with serving)
| Water | 78.2 g |
| Energy | 92.0 kcal |
| Energy | 385 kj |
| Protein | 19.4 g |
| Total lipid (fat) | 0.98 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 60.0 mg |
| Iron, Fe | 0.46 mg |
| Magnesium, Mg | 67.0 mg |
| Phosphorus, P | 221 mg |
| Potassium, K | 356 mg |
| Sodium, Na | 86.0 mg |
| Zinc, Zn | 0.47 mg |
| Copper, Cu | 0.05 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 36.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.18 mg |
| Niacin | 3.3 mg |
| Pantothenic acid | 0.36 mg |
| Vitamin B-6 | 0.29 mg |
| Folate, total | 3.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 3.0 ug |
| Choline, total | 75.8 mg |
| Vitamin B-12 | 3.2 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 14.0 ug |
| Retinol | 14.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 46.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.23 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 42.0 iu |
| Vitamin D (D2 + D3) | 1.0 ug |
| Vitamin D3 (cholecalciferol) | 1.0 ug |
| Vitamin K (phylloquinone) | 0.10 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.14 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 | 0.01 g |
| SFA 16:0 | 0.08 g |
| SFA 18:0 | 0.04 g |
| Fatty acids, total monounsaturated | 0.11 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.07 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 0.48 g |
| PUFA 18:2 | 0.01 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.01 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.07 g |
| PUFA 22:5 n-3 (DPA) | 0.02 g |
| PUFA 22:6 n-3 (DHA) | 0.35 g |
| Cholesterol | 71.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.22 g |
| Threonine | 0.85 g |
| Isoleucine | 0.90 g |
| Leucine | 1.6 g |
| Lysine | 1.8 g |
| Methionine | 0.58 g |
| Cystine | 0.21 g |
| Phenylalanine | 0.76 g |
| Tyrosine | 0.66 g |
| Valine | 1.0 g |
| Arginine | 1.2 g |
| Histidine | 0.57 g |
| Alanine | 1.2 g |
| Aspartic acid | 2.0 g |
| Glutamic acid | 2.9 g |
| Glycine | 0.93 g |
| Proline | 0.69 g |
| Serine | 0.79 g |
FAQ
Is pollock the same as cod?
No, they are different species, though they are related and often used interchangeably in recipes. Pollock is generally smaller, more abundant, and less expensive than Atlantic cod, with a slightly milder flavor.
What's the best way to cook pollock without it falling apart?
Gentle, moist-heat methods are best. Poaching in broth or wine, baking en papillote (in parchment), or steaming helps it retain moisture and stay intact. If pan-searing, ensure the pan is very hot and the fish is dry before adding oil.
Is pollock a sustainable seafood choice?
Yes, Atlantic pollock from well-managed fisheries (like those in the Barents Sea) is often rated as a 'Best Choice' by sustainability guides like the Monterey Bay Aquarium Seafood Watch due to healthy stock levels and responsible fishing practices.
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 0.92 kcal/g · 85% 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.