Food guide

Pollock

A lean white fish used for fish fingers, fillets and surimi.

SeafoodProtein-Rich

Pollock, a nutrient-dense seafood food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of pollock, cooked for fair comparison. Typical serving: 100 g cooked — 111 kcal per 100 g serving.

Nutrition information for Pollock
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	111 kcal	111 kcal	100 kcal
Protein	23 g	23 g	20.7 g
Carbohydrate	0 g	0 g	0 g
Fat	1.2 g	1.2 g	1.1 g
Fibre	0 g	0 g	0 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of pollock, with a typical serving and FDA Daily Value for adults.

Micronutrients for Pollock
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	12 µg	12 µg	1%
Vitamin C	0 mg	0 mg	0%
Thiamin	0.054 mg	0.054 mg	5%
Riboflavin	0.23 mg	0.23 mg	18%
Niacin	4 mg	4 mg	25%
Vitamin B6	0.33 mg	0.33 mg	19%
Folate	3 µg	3 µg	<1%
Vitamin B12	3.7 µg	3.7 µg	154%
Pantothenic acid	0.41 mg	0.41 mg	8%
Minerals
Calcium	77 mg	77 mg	6%
Iron	0.59 mg	0.59 mg	3%
Magnesium	86 mg	86 mg	20%
Phosphorus	283 mg	283 mg	23%
Potassium	456 mg	456 mg	10%
Sodium	110 mg	110 mg	5%
Zinc	0.6 mg	0.6 mg	5%
Selenium	46.8 µg	46.8 µg	85%
Copper	0.064 mg	0.064 mg	7%
Manganese	0.019 mg	0.019 mg	<1%

Source: USDA FoodData Central — Fish, pollock, Atlantic, cooked, dry heat

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat pollock?

Very lean protein with useful iodine.
One of the cheapest sustainable white fish.

How to include it

Bake plain fillets with herbs and lemon.
Flake into chowders and fishcakes.

Things to consider

Breaded products add substantial fat and salt.
Mild flavour needs seasoning.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.