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Whole Pollock, Raw

Whole Pollock, Raw

EverydayRaw

Whole pollock is a lean North Atlantic whitefish prized for its mild flavor and flaky, tender texture when cooked. This cold-water species provides high-quality protein with minimal fat, along with notable amounts of vitamin B12 and selenium, while containing lower mercury levels than many larger predatory fish. Often sold as a sustainable alternative to cod, raw pollock adapts well to baking, frying, or steaming and serves as the primary fish in many commercial fish sticks and surimi products.

Macro Impact

A 4 oz serving contains 84 calories, 18g protein, 0g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 84 calories?
Walking3.5 mph, moderate pace
19 min
YogaModerate effort, gentle pace
14 min
SwimmingModerate effort, freestyle
11 min
Biking12-14 mph, moderate effort
9 min
StairsStair climbing, moderate pace
10 min
Running5 mph (12 min/mile)
7 min

Nutrition Facts

Serving size4 oz (113 g)
Amount per serving
Calories84
% Daily Value*
Total Fat0.9g
1%
Saturated Fat0.1g
1%
Trans Fat0.0g
Polyunsaturated Fat0.4g
Monounsaturated Fat0.1g
Cholesterol64mg
21%
Sodium78mg
3%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein18g
Vitamin D0.9mcg
5%
Calcium54mg
4%
Iron0.4mg
2%
Potassium322mg
7%

* 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
2%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
64 / 300 g
21%
Omega 3
0 / 5 g
8%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
18 / 80 g
22%
Amino Acids
Histidine
1 / 3 g
17%
Isoleucine
1 / 2 g
51%
Leucine
1 / 3 g
46%
Lysine
2 / 2 g
68%
Methionine
1 / 1 g
44%
Phenylalanine
1 / 2 g
35%
Threonine
1 / 1 g
65%
Tryptophan
0 / 0 g
61%
Valine
1 / 2 g
44%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
3 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
4%
Riboflavin, B2
0 / 1 mg
14%
Niacin, B3
3 / 15 mg
20%
Pantothenic Acid, B5
0 / 5 mg
7%
Pyridoxine, B6
0 / 1 mg
20%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
3 / 2 mcg
120%
Folate
3 / 400 mcg
1%
Vitamin A
12 / 800 mcg
2%
Vitamin C
0 / 83 mg
0%
Vitamin D
1 / 15 mcg
6%
Vitamin E
0 / 15 mg
1%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
54 / 1k mg
5%
Copper
0 / 1 mg
5%
Iron
0 / 13 mg
3%
Magnesium
61 / 370 mg
16%
Manganese
0 / 2 mg
1%
Phosphorous
200 / 700 mg
29%
Potassium
322 / 3k mg
11%
Selenium
33 / 55 mcg
60%
Sodium
78 / 2.3k mg
3%
Zinc
0 / 10 mg
5%
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
71 g
Caffeine
0 mg
Choline
68 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, atlantic (boston blue), raw. Canadian Nutrient File. Food ID 3038.
  5. 5.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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