Know what’s on your plate
Atlantic pollock
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 92 kcal —
- Protein 19 g 39%
- Carbohydrate 0 g 0%
- Fat 1 g 1%
- Saturated fat 0.1 g 1%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 86 mg 4%
- Cholesterol 71 mg 24%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 14 µg 2%
- Vitamin C 0 mg 0%
- Vitamin D 1 µg 5%
- Vitamin E 0.23 mg 2%
- Vitamin K 0.1 µg 0%
- Thiamin (B1) 0.05 mg 4%
- Riboflavin (B2) 0.19 mg 14%
- Niacin (B3) 3.3 mg 20%
- Pantothenic acid (B5) 0.36 mg 7%
- Vitamin B6 0.29 mg 17%
- Folate (B9) 3 µg 1%
- Vitamin B12 3.2 µg 133%
- Choline 75.8 mg 14%
Minerals
- Calcium 60 mg 5%
- Iron 0.46 mg 3%
- Magnesium 67 mg 16%
- Phosphorus 221 mg 18%
- Potassium 356 mg 8%
- Zinc 0.47 mg 4%
- Copper 0.05 mg 6%
- Manganese 0.02 mg 1%
- Selenium 36.5 µg 66%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 92 | 19 g | 0 g | 1 g |
| 1 × oz | 85 g | 78 | 17 g | 0 g | 0.8 g |
| 1 × fillet | 193 g | 178 | 38 g | 0 g | 1.9 g |
| 2 × oz | 170 g | 156 | 33 g | 0 g | 1.7 g |
| ½ × oz | 42.5 g | 39 | 8.3 g | 0 g | 0.4 g |
| 3 × oz | 255 g | 235 | 50 g | 0 g | 2.5 g |
| 4 × oz | 340 g | 313 | 66 g | 0 g | 3.3 g |
Similar foods
- Atlantic pollackraw82 kcal / 100 g
- Alaska pollockraw56 kcal / 100 g
- Atlantic codraw82 kcal / 100 g
- Alaskan pollockflesh only, raw72 kcal / 100 g
- Pollackraw71 kcal / 100 g
- Pollocksaithe, raw84 kcal / 100 g
- Saithe pollackraw99 kcal / 100 g
- Pacific codraw69 kcal / 100 g
- Haddockraw74 kcal / 100 g
- Wild Atlantic salmonatlantic, wild, raw142 kcal / 100 g
Questions about Atlantic pollock
How do you cook Atlantic pollock in the oven?
Put the fillets in a lightly oiled baking dish, season them and bake at 200 °C for about 10–15 minutes, depending on thickness. The fish should turn opaque and flake easily; for a temperature check, the centre should reach 63 °C.
Can you cook Atlantic pollock from frozen?
Yes. Bake it straight from frozen at 200 °C, allowing roughly 20–25 minutes for fillets; check that the thickest part is opaque and flakes easily, or reaches 63 °C. Pat away surface moisture first if you want a less watery result.
How do you choose fresh Atlantic pollock?
Look for firm, moist flesh with a mild sea smell, not a strong or sour odour. If buying whole, the eyes should look clear rather than cloudy, and the gills should be bright red.
How should you store Atlantic pollock?
Keep fresh fillets covered in the coldest part of the fridge and cook them within one to two days of purchase. Freeze them in an airtight wrapping if you need to keep them longer, and thaw them in the fridge before cooking.
What dishes can you make with Atlantic pollock?
Its mild flavour and firm flakes work well in fish pie, fishcakes and chowder, as well as battered fillets. For fishcakes, cook the fish first, flake it carefully to remove any bones, then mix it with mashed potato and herbs.
Can you use Atlantic cod instead of Atlantic pollock?
Yes: Atlantic cod has a similarly mild flavour and firm flakes, so it works in the same recipes, though it can be a little leaner. Per 100 g, cod has 82 kcal and 17.8 g protein, compared with 92 kcal and 19 g protein in Atlantic pollock.
Is Atlantic pollock the same fish as Alaska pollock?
No. Atlantic pollock and Alaska pollock are different species, although both have mild, flaky white flesh and can often be used in similar dishes.
What is a typical serving of Atlantic pollock, and what nutrients stand out?
A fillet is typically about 193 g. Atlantic pollock is high in selenium and provides 19 g of protein per 100 g.
Source: USDA FoodData Central 175129 · per 100 g · carbohydrate per EU label, fibre excluded
