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Breaded Pollock

Breaded Pollock

EverydayCooked

Breaded pollock is a prepared seafood product featuring flaky white pollock fillets coated in seasoned breadcrumbs or batter. This mild-flavored fish provides lean protein, while the crispy outer layer adds carbohydrates and fats depending on cooking method—typically pan-fried or deep-fried for commercial products. Often sold frozen as fish sticks or fillets, it offers a budget-friendly source of omega-3s, though nutritional values vary significantly between baked and fried preparations.

Macro Impact

A 3 oz serving contains 190 calories, 12g protein, 17g carbs, and 8g fat.

Calorie Burn

How long would it take to burn off 190 calories?
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StairsStair climbing, moderate pace
22 min
Running5 mph (12 min/mile)
16 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories190
% Daily Value*
Total Fat8g
10%
Saturated Fat1g
7%
Trans Fat0.2g
Polyunsaturated Fat3g
Monounsaturated Fat3g
Cholesterol41mg
14%
Sodium370mg
16%
Total Carbohydrate17g
6%
Dietary Fiber2g
7%
Total Sugars2g
Includes Added Sugars0.4g
1%
Protein12g
Vitamin D1mcg
6%
Calcium17mg
1%
Iron0.4mg
2%
Potassium255mg
5%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
17 / 275 g
6%
Fiber
2 / 28 g
7%
Sugars
2 g
Added Sugars
0 / 50 g
1%
Soluble Fiber
1 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
8 / 78 g
10%
Monounsaturated
3 / 31 g
10%
Polyunsaturated
3 / 23 g
13%
Saturated
1 / 23 g
6%
Trans
0 g
Cholesterol
41 / 300 g
14%
Omega 3
0 / 5 g
3%
Omega 6
3 / 19 g
16%
Omega 9
3 g
Protein
Protein
12 / 80 g
15%
Amino Acids
Histidine
0 / 3 g
12%
Isoleucine
1 / 2 g
34%
Leucine
1 / 3 g
29%
Lysine
1 / 2 g
45%
Methionine
0 / 1 g
25%
Phenylalanine
1 / 2 g
27%
Threonine
0 / 1 g
36%
Tryptophan
0 / 0 g
37%
Valine
1 / 2 g
29%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
1 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
1 g
Proline
0 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
4%
Riboflavin, B2
0 / 1 mg
7%
Niacin, B3
3 / 15 mg
23%
Pantothenic Acid, B5
0 / 5 mg
9%
Pyridoxine, B6
0 / 1 mg
20%
Biotin, B7
3 / 30 mcg
9%
Cobalamin, B12
1 / 2 mcg
28%
Folate
13 / 400 mcg
3%
Vitamin A
9 / 800 mcg
1%
Vitamin C
0 / 83 mg
0%
Vitamin D
1 / 15 mcg
9%
Vitamin E
2 / 15 mg
11%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
17 / 1k mg
2%
Copper
0 / 1 mg
5%
Iron
0 / 13 mg
3%
Magnesium
21 / 370 mg
6%
Manganese
0 / 2 mg
4%
Phosphorous
128 / 700 mg
18%
Potassium
255 / 3k mg
9%
Selenium
23 / 55 mcg
41%
Sodium
370 / 2.3k mg
16%
Zinc
1 / 10 mg
6%
Chromium
1 / 30 mcg
3%
Molybdenum
1 / 45 mcg
2%
Iodine
13 / 150 mcg
9%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
55 g
Caffeine
0 mg
Choline
60 mg
Taurine
26 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Fish fillet, breaded, deepfried, fast food. Frida. Public Food Key 1465.
  2. 2.Fish fillet, breaded, fried, delicatessens. Frida. Public Food Key 1652.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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