Fish, pollock, raw
Whole food · Finfish and Shellfish Products
Photo: Wikipedia
Pollock is a mild, lean white fish from the cod family, prized for its clean, slightly sweet flavor and a tender, flaky texture that holds up well to various cooking methods. Nutritionally, it's a powerhouse of lean protein with virtually no fat or carbohydrates, making it an exceptionally light yet satisfying choice for health-conscious eaters.
Calorie split: 93% protein · 0% carbs · 7% fat
↓ Full nutrition💚 Why it's loved
People love pollock for its mild, non-fishy taste that serves as a perfect canvas for bolder seasonings, sauces, and cooking styles, from crispy frying to delicate poaching. Its affordability and flaky texture also make it a versatile staple for everything from fish tacos to classic fish and chips.
⚠️ Watch-outs & how to enjoy it better
As a very lean fish, pollock can dry out easily if overcooked, leading to a tough or chalky texture. To counteract this, use moist-heat methods like poaching or baking en papillote, or pair it with a flavorful sauce or a small amount of healthy fat like olive oil to retain moisture.
Key benefits
- Excellent source of high-quality, complete protein
- Very low in fat and calories
- Naturally free of carbohydrates and sugar
- Rich in essential nutrients like selenium and vitamin B12
- A sustainable and affordable alternative to other white fish
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The majority of the world's pollock catch is used to produce surimi, the processed fish paste that forms the base of imitation crab sticks found in sushi and salads worldwide.
Full nutrition (USDA data · scales with serving)
| Water | 86.7 g |
| Energy (Atwater General Factors) | 53.0 kcal |
| Energy (Atwater Specific Factors) | 56.0 kcal |
| Energy | 56.0 kcal |
| Energy | 235 kj |
| Nitrogen | 2.0 g |
| Protein | 12.3 g |
| Total lipid (fat) | 0.41 g |
| Total fat (NLEA) | 0.40 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 0.00 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 0.22 mg |
| Magnesium, Mg | 16.1 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 |
| Vitamin B-12 | 1.6 ug |
| Vitamin A, RAE | 3.0 ug |
| Retinol | 3.0 ug |
| Vitamin E (alpha-tocopherol) | 0.49 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 |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.13 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 11:0 | 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 | 0.07 g |
| MUFA 14:1 c | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 c | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 17:1 c | 0.00 g |
| MUFA 18:1 c | 0.05 g |
| MUFA 20:1 | 0.01 g |
| MUFA 20:1 c | 0.01 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.01 g |
| Fatty acids, total polyunsaturated | 0.18 g |
| PUFA 18:2 c | 0.01 g |
| PUFA 18:2 n-6 c,c | 0.00 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 c | 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 c | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 c | 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 20:4c | 0.01 g |
| PUFA 20:5c | 0.05 g |
| PUFA 20:5 n-3 (EPA) | 0.05 g |
| PUFA 22:2 | 0.00 g |
| PUFA 22:5 c | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 c | 0.12 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 |
| Fatty acids, total trans-dienoic | 0.01 g |
| TFA 18:2 t not further defined | 0.01 g |
| Cholesterol | 46.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.18 g |
| Threonine | 0.58 g |
| Isoleucine | 0.62 g |
| Leucine | 1.1 g |
| Lysine | 1.2 g |
| Methionine | 0.40 g |
| Cystine | 0.14 g |
| Phenylalanine | 0.51 g |
| Tyrosine | 0.49 g |
| Valine | 0.67 g |
| Arginine | 0.93 g |
| Histidine | 0.28 g |
| Alanine | 0.75 g |
| Aspartic acid | 1.3 g |
| Glutamic acid | 2.1 g |
| Glycine | 0.59 g |
| Proline | 0.50 g |
| Serine | 0.54 g |
FAQ
How is pollock different from cod?
Pollock is generally smaller, has a slightly milder and sweeter flavor, and a softer, more delicate flake than cod. It's also typically more affordable and sustainable.
Is pollock a good source of omega-3s?
While it contains some omega-3 fatty acids, pollock is a very lean fish, so its omega-3 content is lower than that of fattier fish like salmon or mackerel.
What's the best way to cook frozen pollock fillets?
For best texture, thaw fillets overnight in the refrigerator. For a quick meal, you can bake them directly from frozen at 400°F (200°C) for about 20-25 minutes, or until the internal temperature reaches 145°F (63°C).
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 · 88% 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.