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Pollock Fillet Calories
Lean white fish, high protein, low calorie
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
What does pollock fillet taste like?
Pollock fillet has a mild, clean taste and tender white flesh that flakes when cooked. Its flavor is less pronounced than oily fish, so it works well with simple seasonings, sauces, and crisp coatings.
Can you use pollock fillet for fish and chips?
Yes, pollock fillet works well for fish and chips. Its mild flavor suits a crisp batter, but the flesh is delicate, so handle it gently and avoid overcooking it while the coating browns.
Is pollock fillet the same as cod?
No, pollock fillet is not cod; they come from different fish. Both are mild white fish, but pollock is often softer and more delicate, while cod tends to hold larger, firmer flakes.
How do you cook pollock fillet without it drying out?
Cook pollock fillet briefly and avoid high, prolonged heat because its lean flesh can dry out. Pat it dry, add a little oil or sauce, and take it off the heat as soon as it turns opaque and flakes easily.
Is pollock fillet the same as imitation crab?
No, pollock fillet is a piece of fish, while imitation crab is surimi made from fish that has been minced and formed with other ingredients. Pollock may be used to make surimi, but the two products are not interchangeable.
Does pollock fillet have bones?
Most pollock fillets have their main bones removed, but an occasional pin bone can remain. Feel along the flesh before cooking and pull out any small bones with clean tweezers.
Can you cook pollock fillet from frozen?
Yes, pollock fillet can be cooked from frozen, though it may take longer and release extra moisture. For more even browning, thaw it in the refrigerator first and pat the surface dry before cooking.
What fish can replace pollock fillet in a recipe?
Cod, haddock, and hake can usually replace pollock fillet in recipes that call for mild white fish. Choose a similarly thick piece and adjust cooking time, since the texture and thickness affect how quickly it cooks.
How can you tell when pollock fillet is cooked?
Pollock fillet is cooked when its flesh turns opaque and separates easily into flakes. Check the thickest part rather than relying only on the surface; remove it promptly so the lean fish does not become dry.
How long does cooked pollock fillet keep in the fridge?
Cooked pollock fillet generally keeps for three to four days in a covered container in the refrigerator. Refrigerate leftovers promptly, and discard them if they develop an unusual smell, sticky surface, or visible spoilage.
Pollock Fillet Vitamins & Minerals
Vitamins
B12
1.8µg · 75% DV
B3
2.64mg · 17% DV
B6
0.18mg · 11% DV
B5
0.48mg · 10% 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?
Pollock Fillet is the boneless flesh of pollock, a mild-flavoured white fish with a lean, flaky texture. Its gentle taste takes well to seasoning, and the fillet is convenient for quick home cooking.
In places where pollock is commonly eaten, it may be baked, pan-fried or used in fish dishes; it also works well in simple weeknight meals for English-speaking households elsewhere. Try it with lemon, herbs and roasted vegetables, or flake it into tacos or a fish pie. With 18 g of protein and just 0.7 g of fat per 100 g, it is a lean option; baking or grilling keeps the preparation light.
How Nutritious Is Pollock Fillet?
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 Fillet 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 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
0.16g
POLYUNSATURATED
0.28g
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.