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Breaded Alaska pollock Calories
Crispy breaded coating, tender white fish inside, source of protein and carbs
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Breaded Alaska pollock (90 g) has 176 calories. That works out to 195 calories per 100 g. It contains 15.3 g of carbs, 12.2 g of protein, 6.8 g of fat and 1 g of fiber. Its 1 µg of B12 covers 41% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Breaded Alaska pollock Nutrition Facts
Selected: 1 piece (medium) · 90 g
176
KCAL / 90G
Carbs
15.3g
· 6% DV
Protein
12.2g
· 24% DV
Fat
6.8g
· 9% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 36% · Protein 29% · Fat 35%
Breaded Alaska pollock nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 176 kcal | |
| Total fat | 6.8 g | 9% |
| Saturated fat | 1.17 g | 6% |
| Trans fat | 0.05 g | |
| Sodium | 306 mg | 13% |
| Total carbohydrate | 15.3 g | 6% |
| Fiber | 1 g | 4% |
| Protein | 12.2 g | 24% |
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 Breaded Alaska pollock?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 176 kcal |
| 1 slice (thin) | 45 g | 88 kcal |
| 1 piece (small) | 60 g | 117 kcal |
| 100 g | 100 g | 195 kcal |
| 1 serving (medium) | 120 g | 234 kcal |
| 1 piece (large) | 130 g | 254 kcal |
| 2 piece (double) | 180 g | 351 kcal |
| 1 serving (large) | 180 g | 351 kcal |
| 1 pack (whole) | 250 g | 488 kcal |
Calculated from 195 calories per 100 g.
Frequently Asked Questions About Breaded Alaska pollock
How do you cook breaded Alaska pollock so it stays crispy?
Cook breaded Alaska pollock in a single layer and avoid crowding the pan, tray, or air-fryer basket. Follow the package directions for temperature and doneness, since products may be raw or partly cooked; excess steam is a common reason the coating turns soft.
Can you cook breaded Alaska pollock from frozen?
Yes, many breaded Alaska pollock products can be cooked straight from frozen. Use the package instructions for frozen fish rather than thawing it first, because thawing can make the coating soggy and changes how evenly the fish cooks.
Is breaded Alaska pollock the same as fish sticks?
Not necessarily. Breaded Alaska pollock may be sold as a whole or portioned fillet, while fish sticks are usually formed into narrow, uniform pieces. Both can use pollock, so check the product description if the shape and texture matter to you.
What kind of fish is in breaded Alaska pollock?
Breaded Alaska pollock contains Alaska pollock, a mild-flavoured white fish from the North Pacific, surrounded by a breading. It is not the same species as Atlantic cod, though both have a mild taste and flaky white flesh.
Is breaded Alaska pollock already cooked?
Not always. Some breaded Alaska pollock is raw inside, while other products are partly or fully cooked before packaging. Check the package and cook it as directed; a browned, crisp coating alone does not confirm that the centre is safely cooked.
Can you air-fry breaded Alaska pollock?
Yes, breaded Alaska pollock works well in an air fryer. Arrange the pieces in one layer with space around them, and use the product’s air-fryer directions if provided. Check the centre before serving, since thickness and whether the fish is frozen affect cooking.
Why does the breading fall off breaded Alaska pollock?
The breading on Alaska pollock can loosen if the fish is handled while frozen or wet, crowded during cooking, or turned too often. Place pieces carefully, leave them undisturbed until the coating firms, and follow the package directions for turning.
What sauces go well with breaded Alaska pollock?
Tartar sauce, lemon, and malt vinegar are classic choices for breaded Alaska pollock. For a different flavour, try a yoghurt-herb dip or a mild chilli sauce; add sauce at the table rather than pouring it over the fish to keep the crust crisp.
Can you make fish and chips with breaded Alaska pollock?
Yes, breaded Alaska pollock can stand in for the battered fish in a fish-and-chips-style meal. Serve it with chips, peas, and lemon; the coating will be breadcrumb-crisp rather than the thicker, airy batter traditional in many versions.
How should you store and reheat leftover breaded Alaska pollock?
Refrigerate leftover breaded Alaska pollock in a covered container once it has cooled, and eat it within a few days. Reheat it in an oven or air fryer until hot throughout; microwaving is convenient but usually softens the breading.
Breaded Alaska pollock Vitamins & Minerals
Vitamins
B12
0.99µg · 41% DV
B3
1.08mg · 7% DV
B5
0.27mg · 5% DV
Vitamin D
1.08µg · 5% DV
Minerals
Selenium
16µg · 29% DV
Iodine
27µg · 18% DV
Phosphorus
126mg · 18% DV
Sodium
306mg · 13% DV
Potassium ⭐
189mg · 6% DV
Breaded Alaska pollock Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breaded Alaska pollock
To burn the 176 calories in 1 piece (medium) (90 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 Breaded Alaska pollock?
Breaded Alaska pollock is made from the mild, white-fleshed pollock of the North Pacific, coated in crumbs and cooked until crisp outside and tender within. It is often sold ready to cook, making it a convenient way to serve fish.
Depending on the meal, it works in a fish sandwich or alongside chips, potatoes, vegetables or a simple salad; a squeeze of lemon or a tangy sauce complements its gentle flavour. It provides protein as well as carbohydrates from the coating, with 13.5 g of protein per 100 g. For a less oily result, bake it rather than frying, and pair it with vegetables.
How Nutritious Is Breaded Alaska pollock?
Nutrient density
Medium
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 Breaded Alaska pollock Processed?
NOVA 3
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 Breaded Alaska pollock Contain Allergens?
Contains these allergens:
Which Diets Is Breaded Alaska pollock Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Breaded Alaska pollock Fat Profile
SATURATED
1.17g
MONOUNSATURATED
1.98g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 1.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.