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Pollock Steaks, Raw

Pollock Steaks, Raw

EverydayRaw

Pollock steaks are cross-cut portions from a lean, cold-water fish species valued for its mild flavor and sustainable seafood status. These raw steaks provide a high-quality protein source with low fat content, while offering notable amounts of selenium and vitamin B12. The firm, slightly sweet flesh holds together well during baking or grilling, making it a versatile alternative to cod with lower mercury levels.

Macro Impact

A 4 oz serving contains 96 calories, 21g protein, 0g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 96 calories?
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22 min
YogaModerate effort, gentle pace
16 min
SwimmingModerate effort, freestyle
12 min
Biking12-14 mph, moderate effort
10 min
StairsStair climbing, moderate pace
11 min
Running5 mph (12 min/mile)
8 min

Nutrition Facts

Serving size4 oz (113 g)
Amount per serving
Calories96
% Daily Value*
Total Fat1g
1%
Saturated Fat0.1g
1%
Trans Fat0.0g
Polyunsaturated Fat0.3g
Monounsaturated Fat0.1g
Cholesterol63mg
21%
Sodium97mg
4%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein21g
Vitamin D0.7mcg
3%
Calcium29mg
2%
Iron0.3mg
2%
Potassium285mg
6%

* 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
0 / 23 g
1%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
63 / 300 g
21%
Omega 3
0 / 5 g
6%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
21 / 80 g
26%
Amino Acids
Histidine
0 / 3 g
10%
Isoleucine
1 / 2 g
43%
Leucine
1 / 3 g
37%
Lysine
1 / 2 g
55%
Methionine
0 / 1 g
37%
Phenylalanine
1 / 2 g
28%
Threonine
1 / 1 g
53%
Tryptophan
0 / 0 g
61%
Valine
1 / 2 g
35%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
4%
Riboflavin, B2
0 / 1 mg
11%
Niacin, B3
2 / 15 mg
11%
Pantothenic Acid, B5
0 / 5 mg
6%
Pyridoxine, B6
0 / 1 mg
12%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
2 / 2 mcg
101%
Folate
3 / 400 mcg
1%
Vitamin A
8 / 800 mcg
1%
Vitamin C
0 / 83 mg
0%
Vitamin D
1 / 15 mcg
5%
Vitamin E
1 / 15 mg
3%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
29 / 1k mg
3%
Copper
0 / 1 mg
5%
Iron
0 / 13 mg
3%
Magnesium
37 / 370 mg
10%
Manganese
0 / 2 mg
1%
Phosphorous
277 / 700 mg
40%
Potassium
285 / 3k mg
9%
Selenium
26 / 55 mcg
47%
Sodium
97 / 2.3k mg
4%
Zinc
0 / 10 mg
4%
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
94 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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