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Fishes

Fishes

Fish, pollock, raw

Nutrition facts per 100 g · edible portion

Aquatic Foods
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6 forms & preparations
Fish, catfish, farm raised, raw Fish, cod, Atlantic, wild caught, raw Fish, pollock, raw Fish, salmon, Atlantic, farm raised, raw Fish, salmon, sockeye, wild caught, raw Fish, tilapia, farm raised, raw
Keto-friendly Gluten-free Dairy-free Contains Fish

Dietary labels are inferred automatically from Fish, pollock, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

3%
56 kcal Calories
25%
12.3 g Protein
0%
0.0 g Carbs
1%
0.4 g Fat

Very good nutrient density 40/100

How many beneficial nutrients Fish, pollock, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Fish, pollock, raw come from — the split across carbs, fat & protein.

What Fish, pollock, raw is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Vitamin B1268% Selenium29% Protein25% Phosphorus23%

Full nutrition breakdown

  • Beneficial
  • Moderate
  • Limit
  • Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

CarbohydratesAmount% DV
Total Carbohydrate0.0 g
0%
Fats & Fatty AcidsAmount% DV
Total Fat0.4 g
1%
Saturated Fat0.1 g
1%
Monounsaturated Fat0.1 g—
Polyunsaturated Fat0.2 g—
Trans Fat0.0 g—
Protein & Amino AcidsAmount% DV
Protein12.3 g
25%
Histidine280.0 mg—
Isoleucine620.0 mg—
Leucine1,060.0 mg—
Lysine1,210.0 mg—
Methionine400.0 mg—
Phenylalanine510.0 mg—
Threonine580.0 mg—
Tryptophan180.0 mg—
Valine670.0 mg—
VitaminsAmount% DV
Vitamin A (RAE)3.0 mcg
0%
Vitamin C0.0 mg
0%
Vitamin D0.2 mcg
1%
Vitamin E0.5 mg
3%
Vitamin K0.0 mcg
0%
Thiamin (B1)0.0 mg
3%
Riboflavin (B2)0.1 mg
6%
Niacin (B3)0.7 mg
4%
Vitamin B60.1 mg
4%
Folate (B9)~—
Vitamin B121.6 mcg
68%
Pantothenic Acid (B5)0.2 mg
5%
MineralsAmount% DV
Calcium15.0 mg
1%
Iron0.2 mg
1%
Magnesium16.1 mg
4%
Phosphorus284.0 mg
23%
Potassium160.0 mg
3%
Sodium333.0 mg
14%
Zinc0.3 mg
3%
Copper0.0 mg
3%
Manganese0.0 mg
0%
Selenium15.9 mcg
29%
SterolsAmount% DV
Cholesterol46.0 mg
15%
Phytosterols~—
OtherAmount% DV
Alcohol~—
Caffeine~—
Theobromine~—
Ash1.4 g—

About Fish, pollock, raw

Pollock is a mild, lean white fish from the cod family, with flaky flesh and a delicate flavor. You may not order it by name often, but you have almost certainly eaten it: it is the fish behind many fish sticks, fast-food fish sandwiches and the surimi used to make imitation crab.

It is one of the leaner, lighter fish — only about 56 calories per 100 grams raw — making it very low in fat while still providing plenty of protein. It supplies useful selenium, vitamin B12 and omega-3 fats, and like most white fish it is low in mercury.

Mild, affordable and sustainable, pollock is an easy everyday fish that takes on whatever seasoning you give it. Baked or pan-fried rather than battered and deep-fried, it makes a light, lean, high-protein meal.

Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Fish, pollock, raw?

There are 56 calories in 100 g of Fish, pollock, raw, or about 99 calories in 1 fillet (177 g).

How much protein is in Fish, pollock, raw?

Fish, pollock, raw contains 12.3 g of protein per 100 g.

How many carbs are in Fish, pollock, raw?

Fish, pollock, raw has 0.0 g of carbohydrates per 100 g.

How much fat is in Fish, pollock, raw?

Fish, pollock, raw provides 0.4 g of total fat per 100 g.

What is Fish, pollock, raw a good source of?

Fish, pollock, raw is an excellent source of Vitamin B12 (68% DV), Selenium (29% DV), Protein (25% DV) and Phosphorus (23% DV) (per 100 g). Daily Values are based on a 2,000-calorie diet.

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