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Alaska pollock Calories
Lean, high-protein white fish
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Alaska pollock (120 g) has 110 calories. That works out to 92 calories per 100 g. It contains 0 g of carbs, 23.3 g of protein, 1.1 g of fat and 0 g of fiber. Its 132 µg of Iodine covers 88% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Alaska pollock Nutrition Facts
Selected: 1 piece (medium) · 120 g
110
KCAL / 120G
Carbs
0g
· 0% DV
Protein
23.3g
· 47% DV
Fat
1.1g
· 1% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 90% · Fat 10%
Alaska pollock nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 110 kcal | |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 103 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 23.3 g | 47% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Alaska pollock?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 110 kcal |
| 1 piece (small) | 80 g | 74 kcal |
| 100 g | 100 g | 92 kcal |
| 4 ounce (medium) | 113 g | 104 kcal |
| 1 cup (shredded) | 120 g | 110 kcal |
| 1 cup (diced) | 140 g | 129 kcal |
| 1 serving (medium) | 150 g | 138 kcal |
| 1 piece (large) | 180 g | 166 kcal |
| 1 serving (large) | 220 g | 202 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Alaska pollock
What is Alaska pollock?
Alaska pollock is a white fish from the North Pacific, not a type of cod despite its similar mild flavor. Its tender, flaky flesh is widely used in frozen fillets, fish sticks, and other seafood products.
Does Alaska pollock taste like cod?
Yes, Alaska pollock has a similarly mild, slightly sweet flavor, but its flesh is usually softer and flakes more readily than cod. It works well with the same seasonings, though delicate fillets need gentle handling.
Is Alaska pollock a healthy fish to eat?
Yes, Alaska pollock is a lean fish that provides plenty of protein without much fat. Baking, steaming, or pan-cooking it keeps the meal lighter than deep-frying or serving it with a heavy breaded coating.
How do you cook Alaska pollock fillets?
Bake, pan-sear, steam, or poach Alaska pollock fillets until the flesh is opaque and flakes easily. Because the fish is lean and delicate, avoid overcooking and turn fillets carefully so they do not break apart.
Is Alaska pollock the same as cod?
No, Alaska pollock and cod are different fish, although they are related and have a similar mild, flaky texture. Pollock is often less firm, so it can break apart more easily in recipes that call for larger chunks.
Is Alaska pollock used to make fish sticks and imitation crab?
Yes, Alaska pollock is a common base for fish sticks and surimi products, including imitation crab. Its mild taste and flaky texture make it easy to season and shape; those products may have other ingredients added.
Does Alaska pollock have bones?
Whole Alaska pollock has bones, while commercially sold fillets are generally deboned. Small bones can occasionally remain, so check the flesh carefully before serving it to children or anyone who needs boneless fish.
Is Alaska pollock low in mercury?
Yes, Alaska pollock is generally considered a low-mercury fish. It can be included among varied seafood choices; people following specific pregnancy advice about fish should follow their local health guidance.
Can you cook Alaska pollock from frozen?
Yes, Alaska pollock can be cooked from frozen, although it may take longer and release extra moisture. For more even cooking and a better sear, thaw it in the refrigerator first and pat the surface dry.
What can I use instead of Alaska pollock in a recipe?
Cod, haddock, or another mild white fish can usually replace Alaska pollock. Choose a fillet with a similar thickness, since thicker or firmer fish may need a different cooking time and hold their shape better.
Alaska pollock Vitamins & Minerals
Vitamins
B12
1.2µg · 50% DV
B3
3.96mg · 25% DV
B6
0.24mg · 14% DV
Biotin
3.6µg · 12% DV
Minerals
Iodine
132µg · 88% DV
Selenium
43µg · 78% DV
Phosphorus
264mg · 38% DV
Potassium ⭐
427mg · 13% DV
Sodium
103mg · 4% DV
Alaska pollock Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Alaska pollock
To burn the 110 calories in 1 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Alaska pollock?
Alaska pollock is a mild, white-fleshed fish from the North Pacific, related to cod. Sold as fillets, it is also widely used in surimi and breaded fish products. Its flavour is delicate and its flesh flakes easily when cooked. In the US, it often appears in fish sandwiches and fish sticks; elsewhere, it is commonly baked, pan-fried or served in tacos, with lemon and simple sides.
With 19.4 g of protein and less than 1 g of fat per 100 g, Alaska pollock is a lean choice for an everyday meal. Bake or grill it with herbs for a lighter preparation, and pair it with vegetables or a crisp salad.
How Nutritious Is Alaska pollock?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Alaska pollock Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Alaska pollock Contain Allergens?
Contains these allergens:
Which Diets Is Alaska pollock Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Alaska pollock Fat Profile
SATURATED
0.24g
MONOUNSATURATED
0.24g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.