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Pollock 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 Pollock (120 g) has 96 calories. That works out to 80 calories per 100 g. It contains 0 g of carbs, 21.1 g of protein, 0.8 g of fat and 0 g of fiber. Its 36 µg of Selenium covers 65% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Pollock Nutrition Facts
Selected: 1 piece (medium) · 120 g
96
KCAL / 120G
Carbs
0g
· 0% DV
Protein
21.1g
· 42% 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 nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 96 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.18 g | 1% |
| Trans fat | 0 g | |
| Sodium | 108 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 21.1 g | 42% |
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?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 96 kcal |
| 1 piece (extra small) | 60 g | 48 kcal |
| 1 piece (small) | 80 g | 64 kcal |
| 100 g | 100 g | 80 kcal |
| 1 piece (mini) | 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 |
| 1 piece (extra large) | 250 g | 200 kcal |
Calculated from 80 calories per 100 g.
Frequently Asked Questions About Pollock
How do you cook pollock?
Pollock can be baked, pan-fried, steamed, or poached. It is ready when the flesh turns opaque and separates easily with a fork. Because it is a lean fish, avoid overcooking it, which can make the flesh dry.
Is pollock the same as cod?
No. Pollock and cod are different fish, though both have mild-tasting white flesh and can often substitute for each other in recipes. Pollock is generally softer and may have a slightly stronger flavor than cod.
What does pollock taste like?
Pollock has a mild, lightly sweet flavor and tender white flesh. Its taste is not strongly fishy when the fish is fresh, so it works well with simple seasonings such as lemon, herbs, and garlic.
Is pollock a healthy fish to eat?
Yes, pollock is a lean, high-protein fish and provides omega-3 fats. It can be a nutritious choice when prepared without excessive added salt or frying fat; baking, steaming, or pan-cooking are straightforward options.
How can you tell if pollock is fresh?
Fresh pollock should smell mild and clean, not sour or strongly fishy, and its flesh should look moist and feel firm. If buying whole, look for clear eyes and keep the fish properly chilled until cooking.
Can you freeze pollock?
Yes, pollock can be frozen. Wrap it airtight while fresh to limit freezer burn, then thaw it in the refrigerator before cooking. Do not refreeze pollock after it has thawed, and cook it soon after thawing.
Can you eat pollock raw?
It is safer to cook pollock rather than eat it raw. Raw fish can carry parasites or harmful bacteria, and citrus juice does not reliably remove that risk. Cook pollock until opaque and easy to flake.
Does pollock have bones?
Yes, pollock has a backbone and may contain small pin bones. Check even a purchased fillet by running your fingers gently over the flesh and removing any bones with clean tweezers before serving.
Can you eat pollock skin?
Yes, pollock skin is edible if it has been properly cleaned and descaled. It can crisp up in a pan, but you can also remove it after cooking if you prefer a skinless portion.
Is Atlantic pollock the same as Alaska pollock?
No. Atlantic pollock, also called saithe, and Alaska pollock are different species. Both are mild white fish, but a product simply labeled “pollock” can refer to either, so check the species name when the distinction matters.
Pollock Vitamins & Minerals
Vitamins
B12
1.44µg · 60% DV
B3
2.52mg · 16% DV
B6
0.24mg · 14% DV
B5
0.6mg · 12% DV
Minerals
Selenium
36µg · 65% DV
Iodine
72µg · 48% DV
Phosphorus
216mg · 31% DV
Potassium ⭐
384mg · 11% DV
Sodium
108mg · 5% DV
Pollock Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pollock
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?
Pollock here refers to the North Atlantic fish known in French as lieu noir, also called saithe or coalfish; it is not the same species as Alaska pollock. Its mild flavour and firm, flaky white flesh suit simple cooking. In coastal parts of northern Europe it is often baked, pan-fried or served in fish dishes; elsewhere, it works well in tacos, fish cakes or a straightforward weeknight meal with lemon and vegetables.
It is high in protein and naturally very low in fat: a 100 g portion provides 17.6 g of protein. Pollock suits lighter meals and pairs easily with potatoes, grains or crisp salad. For a less oily preparation, bake or steam it and finish with herbs and lemon.
How Nutritious Is Pollock?
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 Pollock 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 Pollock Contain Allergens?
Contains these allergens:
Which Diets Is 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
Pollock Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.18g
POLYUNSATURATED
0.3g
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.