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Pollock Fillet Calories
Lean protein, low calorie, 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 Pollock Fillet (120 g) has 96 calories. That works out to 80 calories per 100 g. It contains 0 g of carbs, 21.6 g of protein, 0.8 g of fat and 0 g of fiber. Its 1.8 µg of B12 covers 75% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Pollock Fillet Nutrition Facts
Selected: 1 piece (medium) · 120 g
96
KCAL / 120G
Carbs
0g
· 0% DV
Protein
21.6g
· 43% DV
Fat
0.8g
· 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 92% · Fat 8%
Pollock Fillet nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 96 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.16 g | 1% |
| Trans fat | 0 g | |
| Sodium | 108 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 21.6 g | 43% |
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 Pollock Fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 96 kcal |
| 1 g | 1 g | 1 kcal |
| 1 ounce (whole) | 28 g | 22 kcal |
| 1 piece (small) | 80 g | 64 kcal |
| 100 g | 100 g | 80 kcal |
| 1 serving (medium) | 150 g | 120 kcal |
| 1 piece (large) | 180 g | 144 kcal |
| 1 serving (large) | 200 g | 160 kcal |
| 2 piece (double) | 240 g | 192 kcal |
Calculated from 80 calories per 100 g.
Frequently Asked Questions About Pollock Fillet
How do you cook a levrek (European sea bass) fillet in the oven?
Bake a levrek fillet with a little olive oil, lemon and seasoning until the flesh turns opaque and separates easily with a fork. Thin fillets cook quickly, so check them early and take them out promptly to keep them moist.
How do you pan-fry a sea bass fillet without it sticking?
Pat the sea bass fillet dry and put it in a well-heated, lightly oiled pan. If it has skin, start skin-side down and leave it undisturbed until the skin releases easily; turn it gently and cook the other side until opaque.
Does a sea bass fillet have bones?
A sea bass fillet may still contain a few fine pin bones even after it has been filleted. Run your fingers along the flesh and pull any bones out with clean tweezers in the direction they point, especially before serving it to a child.
What is the difference between a sea bass fillet and a sea bream fillet?
Sea bass fillet is usually mild and delicate, while sea bream often has a slightly fuller, more pronounced flavour. Both work well baked or pan-fried; adjust cooking to the thickness of the fillet rather than assuming they need identical timing.
Can you eat the skin on a sea bass fillet?
Yes, sea bass skin is edible. For crisp skin, pat the fillet dry and cook it skin-side down in a hot pan; if you do not enjoy the texture, the skin separates easily from the flesh after cooking.
How can you tell if a sea bass fillet is fresh?
Fresh sea bass fillet should smell clean and mildly briny, not sour or strongly fishy. The flesh should look moist and firm rather than slimy, and the fish should be kept cold at the shop. Avoid packs with leaks or damaged seals.
How long does sea bass fillet last in the fridge?
Keep sea bass fillet covered in the coldest part of the refrigerator and cook it as soon as possible, ideally the day you buy it. Do not leave it at room temperature for an extended period; discard it if it develops an unpleasant smell or slimy surface.
Can you freeze sea bass fillet?
Yes, sea bass fillet freezes well when wrapped airtight. Freeze it while fresh, preferably in meal-sized portions, and thaw it in the refrigerator. Once thawed, cook it promptly and do not refreeze it raw.
How do you grill a sea bass fillet without it falling apart?
Use a clean, lightly oiled grill and lightly oil the sea bass fillet so it releases instead of sticking. A fish basket or a wide spatula makes turning a delicate fillet easier; avoid moving it before the first side has set.
What should you serve with sea bass fillet?
Serve sea bass fillet with a crisp salad, roasted vegetables or potatoes, and lemon. Fresh herbs and a simple olive-oil dressing complement its mild flavour without overpowering the fish.
Pollock Fillet Vitamins & Minerals
Vitamins
B12
1.8µg · 75% DV
B3
2.64mg · 17% DV
B5
0.72mg · 14% DV
B6
0.18mg · 11% DV
Minerals
Selenium
36µg · 65% DV
Iodine
48µg · 32% DV
Phosphorus
216mg · 31% DV
Potassium ⭐
384mg · 11% DV
Sodium
108mg · 5% DV
Pollock Fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pollock Fillet
To burn the 96 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 Pollock Fillet?
Levrek is a Turkish sea bass fillet, cut and ready to cook; despite the name listed on this page, it is not pollock. Sea bass is a familiar choice along Turkey’s Aegean and Mediterranean coasts, where it is often served simply so its delicate flavour can shine. The flesh is mild, white and tender, and holds together well when grilled or baked.
It pairs naturally with lemon, olive oil, herbs and a crisp salad. For a lighter meal, bake or grill the fillet rather than frying it, and serve it with vegetables or potatoes. Levrek is lean and protein-rich, with 18 g of protein per 100 g, and its mild taste works well with straightforward seasonings rather than heavy sauces.
How Nutritious Is Pollock Fillet?
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
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 Pollock Fillet 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 Pollock Fillet Contain Allergens?
Contains these allergens:
Which Diets Is Pollock Fillet Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Pollock Fillet Fat Profile
SATURATED
0.16g
MONOUNSATURATED
0.18g
POLYUNSATURATED
0.26g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.