Whole food · Finfish and Shellfish Products
Pollock is a mild-flavored white fish commonly found in frozen food products and surimi (imitation crab). Raw pollock is very low in calories and contains virtually no fat or carbohydrates, making it a lean protein source.
| 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 |
| 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 |
| 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 |
Imitation crab (surimi) is typically made from processed pollock meat, but they are not the same product.
Raw pollock is the unprocessed fish, while imitation crab (surimi) is made from highly processed pollock paste.
Is pollock a good fish for weight loss?
Yes, its high protein and very low calorie, fat, and carb content can support weight management goals.
How does pollock nutrition compare to cod?
Pollock and cod have very similar nutritional profiles, both being lean, low-calorie white fish.