Pollock is a lean, white saltwater fish with a mild flavor, often used in fish sticks and surimi. Per 100 g it provides 56 calories with 12.3 g protein and 0.4 g fat.
Pollock is a lean, white saltwater fish with a mild, delicate flavor. It is commonly used in fish sticks, imitation crab (surimi), and frozen fillets, and is baked, grilled, or fried.
Nutritionally, pollock is very low in fat and high in protein. Per 100 g it provides about 56 kcal, 12.3 g of protein, 0.4 g of fat, and no carbohydrates, with 333 mg of sodium and 15 mg of calcium.
Pollock is very lean, so cooking methods and breading determine the final calories. For accurate tracking, weigh the raw fillet, and use the serving sizes below.
Plan your portion
How much is in your serving of Pollock?
Nutrition values are reported per 100 g. A typical 3 oz serving (about 85 g) provides roughly 48 kcal. Use the serving sizes below to estimate portions when logging.
Calculated from the per-100-g reference. Values are rounded.
Serving
Weight
Calories
Carbs
Protein
Fat
100 g
100 g
56 kcal
0 g
12.3 g
0.4 g
3 oz
85 g
47.6 kcal
0 g
10.5 g
0.3 g
1 fillet
113 g
63.3 kcal
0 g
13.9 g
0.5 g
Use the weight of the edible portion in the food state shown above.
Energy (kcal)
56 kcal
Energy (kJ)
235 kJ
Protein
12.3 g
Carbohydrates
0 g
Fat
0.41 g
Dietary fiber
0 g
Saturated fat
0.128 g
Trans fat
0.016 g
Cholesterol
46 mg
Sodium
333 mg
Calcium
15 mg
Potassium
160 mg
Magnesium
16.1 mg
Iron
0.22 mg
Zinc
0.31 mg
Vitamin B1
0.03 mg
Vitamin B2
0.08 mg
Vitamin B3
0.653 mg
Vitamin B5
0.237 mg
Vitamin B6
0.069 mg
Vitamin B12
1.63 µg
Vitamin D
0.2 µg
Vitamin A (RAE)
3 µg
Retinol
3 µg
Vitamin E (alpha-tocopherol)
0.49 mg
Questions and answers
Pollock nutrition FAQ
How many calories are in pollock?
Pollock provides about 56 calories per 100 g. A typical 3 oz serving (about 85 g) provides roughly 48 calories.
Is pollock high in protein?
Pollock provides about 12.3 g of protein per 100 g and is very low in fat.
How is pollock used?
Pollock is used in fish sticks, imitation crab, and frozen fillets, and is baked, grilled, or fried.
