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Pollock Fillets, Raw

Pollock Fillets, Raw

EverydayRaw

Pollock fillets are raw cuts of a mild-flavored whitefish commonly harvested from the cold waters of the North Atlantic and Pacific. This lean protein source provides high-quality protein with minimal fat, containing moderate levels of omega-3 fatty acids compared to oilier fish varieties. The delicate, flaky texture when cooked makes it versatile for baking, pan-searing, or use in chowders, while its sustainable fishing practices have made it a popular alternative to overfished species like cod.

Macro Impact

A 4 oz serving contains 104 calories, 22g protein, 0g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 104 calories?
Walking3.5 mph, moderate pace
24 min
YogaModerate effort, gentle pace
18 min
SwimmingModerate effort, freestyle
13 min
Biking12-14 mph, moderate effort
11 min
StairsStair climbing, moderate pace
12 min
Running5 mph (12 min/mile)
9 min

Nutrition Facts

Serving size4 oz (113.4 g)
Amount per serving
Calories104
% Daily Value*
Total Fat1g
1%
Saturated Fat0.2g
1%
Trans Fat0g
Polyunsaturated Fat0.5g
Monounsaturated Fat0.1g
Cholesterol81mg
27%
Sodium98mg
4%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein22g
Vitamin D1mcg
6%
Calcium68mg
5%
Iron0.5mg
3%
Potassium404mg
9%

* 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
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
1 / 78 g
1%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
1 / 23 g
2%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
81 / 300 g
27%
Omega 3
0 / 5 g
11%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
22 / 80 g
27%
Amino Acids
Histidine
0 / 3 g
16%
Isoleucine
1 / 2 g
70%
Leucine
2 / 3 g
61%
Lysine
2 / 2 g
91%
Methionine
1 / 1 g
60%
Phenylalanine
1 / 2 g
46%
Threonine
1 / 1 g
88%
Tryptophan
0 / 0 g
100%
Valine
1 / 2 g
58%
Arginine
2 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
4 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
5%
Riboflavin, B2
0 / 1 mg
17%
Niacin, B3
4 / 15 mg
25%
Pantothenic Acid, B5
0 / 5 mg
8%
Pyridoxine, B6
0 / 1 mg
25%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
4 / 2 mcg
151%
Folate
3 / 400 mcg
1%
Vitamin A
16 / 800 mcg
2%
Vitamin C
0 / 83 mg
0%
Vitamin D
1 / 15 mcg
8%
Vitamin E
0 / 15 mg
2%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
68 / 1k mg
7%
Copper
0 / 1 mg
6%
Iron
1 / 13 mg
4%
Magnesium
76 / 370 mg
21%
Manganese
0 / 2 mg
1%
Phosphorous
251 / 700 mg
36%
Potassium
404 / 3k mg
13%
Selenium
41 / 55 mcg
75%
Sodium
98 / 2.3k mg
4%
Zinc
1 / 10 mg
6%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
89 g
Caffeine
0 mg
Choline
86 mg
Taurine
0 mg

References

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

  1. 1.Fish, pollock, raw. USDA Foundational Foods. FDC ID 333476.
  2. 2.Fish, pollock, Alaska, raw. USDA Standard Reference, Legacy. Food ID 173725.
  3. 3.Fish, pollock, Atlantic, raw. USDA Standard Reference, Legacy. Food ID 175129.
  4. 4.Fish, pollock, (alaska), raw. Canadian Nutrient File. Food ID 3039.

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.

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