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Alaska pollock fish Calories
High protein, low fat, source of omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Alaska pollock fish (120 g) has 86 calories. That works out to 72 calories per 100 g. It contains 0 g of carbs, 19.8 g of protein, 0.7 g of fat and 0 g of fiber. Its 43.2 µg of Selenium covers 79% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Alaska pollock fish Nutrition Facts
Selected: 1 piece (medium) · 120 g
86
KCAL / 120G
Carbs
0g
· 0% DV
Protein
19.8g
· 40% DV
Fat
0.7g
· 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 93% · Fat 7%
Alaska pollock fish nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 86 kcal | |
| Total fat | 0.7 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Trans fat | 0 g | |
| Sodium | 108 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 19.8 g | 40% |
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 fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 86 kcal |
| 1 piece (extra small) | 60 g | 43 kcal |
| 1 piece (small) | 80 g | 58 kcal |
| 100 g | 100 g | 72 kcal |
| 1 serving (medium) | 150 g | 108 kcal |
| 1 piece (large) | 180 g | 130 kcal |
| 1 serving (large) | 200 g | 144 kcal |
| 1 pack (whole) | 400 g | 288 kcal |
Calculated from 72 calories per 100 g.
Frequently Asked Questions About Alaska pollock fish
What is Alaska pollock fish?
Alaska pollock fish is a white-fleshed fish from the North Pacific, often sold as frozen fillets. Its mild flavor and flaky texture also make it a common ingredient in products such as fish sticks and surimi.
What does Alaska pollock fish taste like?
Alaska pollock fish has a mild, clean flavor and a tender, flaky texture. It is less rich and assertive than oily fish, so it works well with lemon, herbs, spice rubs, or sauces without overpowering them.
Is Alaska pollock fish the same as cod?
No, Alaska pollock fish and cod are different fish, although both have mild white flesh and can be used in similar recipes. Pollock is usually softer and flakes readily, while cod often has larger, firmer flakes.
How do you cook Alaska pollock fish without it falling apart?
Cook Alaska pollock fish gently and avoid moving it repeatedly, since its flakes are delicate. Pat the fillet dry, use a lightly oiled pan or baking dish, and turn it only once when the first side releases easily.
Is Alaska pollock fish used to make fish sticks?
Yes, Alaska pollock fish is commonly used in commercial fish sticks and breaded fish portions. Its mild taste and flaky flesh suit these products; the coating and other ingredients vary by brand, so the finished product is not the same as a plain fillet.
Can you cook Alaska pollock fish from frozen?
Yes, Alaska pollock fish can be cooked from frozen, but it will take longer and may cook less evenly than a thawed fillet. For a more even result, thaw it in the refrigerator first and pat away excess moisture.
Does Alaska pollock fish have bones?
Alaska pollock fish sold as fillets is usually deboned, but an occasional small pin bone can remain. Feel along the flesh before cooking, and check carefully before serving it to a child.
Is Alaska pollock fish a healthy choice?
Yes, Alaska pollock fish can be a nutritious choice: it provides lean protein and omega-3 fats, and its mild flavor makes it easy to serve with vegetables or whole grains. How it is prepared matters; deep-frying adds more fat.
Is Alaska pollock fish low in mercury?
Yes, Alaska pollock fish is generally considered a low-mercury seafood choice. That makes it suitable for regular inclusion in a varied seafood diet, though advice about fish intake can differ for people with specific medical circumstances.
Is Alaska pollock fish sustainable?
Alaska pollock fish from well-managed North Pacific fisheries is generally regarded as a sustainable seafood option. Sustainability can vary by fishery and product, so look for a credible seafood certification or a clear fishery source when choosing it.
Alaska pollock fish Vitamins & Minerals
Vitamins
B12
1.8µg · 75% DV
B3
2.64mg · 17% DV
B5
0.6mg · 12% DV
B6
0.12mg · 7% DV
Minerals
Selenium
43µg · 78% DV
Iodine
72µg · 48% DV
Phosphorus
252mg · 36% DV
Potassium ⭐
396mg · 12% DV
Sodium
108mg · 5% DV
Alaska pollock fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Alaska pollock fish
To burn the 86 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 fish?
Alaska pollock fish is a mild-flavoured white fish from the North Pacific, especially the Bering Sea. Its lean flesh flakes easily when cooked and is commonly sold as frozen fillets. Across North America and elsewhere, it turns up in battered fish, sandwiches and fish fingers; it is also used to make surimi. At home, bake, pan-fry or steam the fillets, then serve with lemon, vegetables or a simple salad.
With plenty of protein and very little fat, it makes a filling but light option for everyday meals. Baking or steaming keeps the dish lighter than deep-frying, and herbs or a tangy sauce bring out its gentle flavour.
How Nutritious Is Alaska pollock fish?
Nutrient density
Very 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
Medium
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 fish Processed?
NOVA 1
Unprocessed
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 fish Contain Allergens?
Contains these allergens:
Which Diets Is Alaska pollock fish 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 fish Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.12g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 0:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.