Fish, pollock, Atlantic, raw
FDC 175129oz (85 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 85 · +10 vs Fish & seafood medianRaw Atlantic pollock scores 85 of 100, Strong, ranking 10 of 60 in fish and seafood, just under the category median of 75. Protein leads at 39 percent of the Daily Value per 100 grams, with magnesium contributing a further 16 percent.
Pollock is the workhorse fish behind fish sticks and imitation crab, but on its own it bakes or steams well with a squeeze of lemon. Per 100 grams it carries 19.4 grams of protein and 0.98 grams of fat, with sodium at a moderate 86 milligrams per 100 grams, higher than ling or pike but still modest; a typical serving is about 85 grams.
See how this score is calculated, build a plate around fish, pollock, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 92 kcal | 5% |
| Total fat | 0.98 g | 1% |
| Saturated fat | 0.14 g | 1% |
| Cholesterol | 71 mg | 24% |
| Sodium | 86 mg | 4% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 19 g | 39% |
| Potassium | 356 mg | 8% |
| Calcium | 60 mg | 5% |
| Iron | 0.46 mg | 3% |
| Magnesium | 67 mg | 16% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 14 µg | 2% |
| Vitamin E | 0.23 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 78 kcal | 4% |
| Total fat | 0.83 g | 1% |
| Saturated fat | 0.11 g | 1% |
| Cholesterol | 60 mg | 20% |
| Sodium | 73 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 16 g | 33% |
| Potassium | 303 mg | 6% |
| Calcium | 51 mg | 4% |
| Iron | 0.39 mg | 2% |
| Magnesium | 57 mg | 14% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 12 µg | 1% |
| Vitamin E | 0.2 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 175129Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fish & seafood median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Fish, pike, northern, rawDensity 85 vs 85Fish, ling, rawDensity 85 vs 85Mollusks, mussel, blue, rawDensity 86 vs 85Original analysis by NutriVerdict
In the kitchen and how to use it
Atlantic pollock is a mild, flaky white fish that is a workhorse in both home kitchens and commercial food, showing up in fish sticks, imitation crab, and fish sandwiches, as well as simple baked or breaded fillets at home. Its flavor is mild enough to take on almost any seasoning, marinade, or breading, and it flakes into large moist pieces when cooked through, which also makes it a good candidate for a quick chowder or fish taco filling. It can generally be substituted for cod or haddock in most recipes without much noticeable difference in the finished dish.
Choose fillets that look firm and moist rather than dull or dry, and keep raw fish refrigerated and cook it promptly, or buy it frozen and thaw only what you need. Raw pollock is lean at 92 calories per 100 grams, with about 19.4 grams of protein, close to 39% of the Daily Value, plus 16% for magnesium, and only 86 milligrams of sodium before seasoning. That profile makes it an accessible, budget-friendly lean protein for a weeknight baked or breaded dinner, especially when paired with a simple side of rice, potatoes, or roasted vegetables to round out the plate without much extra effort.
Frequently asked questions about fish, pollock
How many calories are in raw Atlantic pollock?
92 calories per 100 grams.
Is pollock a good source of protein?
Yes, raw pollock delivers about 19.4 grams of protein per 100 grams, close to 39% of the Daily Value.
What is pollock commonly used for?
It's a popular mild white fish used in fish sticks, imitation crab, sandwiches, and simple baked or breaded fillets.