Pollock Nutrition Calculator — Alaska & Atlantic, Raw & Cooked
Also known as: Alaska Pollock, Walleye Pollock, Atlantic Pollock, Theragra chalcogramma
Quick Answer — 3 oz (85g) Alaska pollock, raw
Nutrition Calculator
81 kcal and 0.82g Fat per 100g Alaska Pollock — Tied With Cod as the Leanest Commonly Sold Fish, at 2.5x Fewer Calories Than Salmon
Alaska pollock delivers 81 kcal with just 0.82g fat per 100g raw — virtually identical to Atlantic cod (82 kcal, 0.67g fat) and 2.5x leaner than Atlantic salmon (208 kcal, 13.42g fat) [1]. Protein stays high at 17.18g per 100g, giving pollock one of the best protein-per-calorie ratios among fish.
Alaska pollock is the world's second-most caught fish by volume and the primary ingredient in most fish sticks and fast-food fish sandwiches. The raw fillet is nutritionally distinct from these breaded/fried products.
3.33mcg B12 per 100g Raw (139% DV) — Alaska Pollock Delivers Substantial B12 Despite Its Ultra-Lean Profile
Alaska pollock provides 3.33mcg vitamin B12 per 100g raw (139% DV) — comparable to Atlantic salmon (3.18mcg) and 3.7x more than Atlantic cod (0.91mcg) [1][3]. Baked pollock concentrates to 4.55mcg B12 (190% DV).
This B12 density in an ultra-lean fish makes pollock uniquely efficient: a 170g serving provides 5.66mcg B12 (236% DV) at only 138 kcal. Few foods deliver this level of B12 per calorie.
Alaska vs. Atlantic Pollock: 81 kcal vs. 92 kcal With a 2.9x Selenium Gap (12.8 vs. 36.5mcg per 100g)
Atlantic pollock has 92 kcal and 36.5mcg selenium (66% DV) per 100g raw, while Alaska pollock has 81 kcal and 12.8mcg selenium (23% DV) [1]. Both have similar protein (~17-19g) and fat (~0.8-1.0g), but the 2.9x selenium gap makes Atlantic pollock the better choice for selenium-focused journaling.
Atlantic pollock also has 12x more calcium (60mg vs. 5mg) and slightly more magnesium (67mg vs. 58mg). These differences matter for micronutrient tracking but not for macronutrient-only food journals.
0.41g Omega-3 per 100g Raw — Pollock Provides 2.4x More Omega-3 Than Cod (0.17g) While Remaining Ultra-Lean
Alaska pollock provides 0.41g omega-3 per 100g raw — modest compared to fatty fish but 2.4x more than Atlantic cod (0.17g) [1][4]. Baked pollock concentrates to 0.56g per 100g, and a 170g baked fillet delivers approximately 0.95g omega-3.
Among the lean white fish group (cod, pollock, tilapia, grouper), pollock offers the second-best omega-3 per 100g after sea bass (0.6g). For lean-fish journaling with some omega-3 benefit, pollock provides better omega-3 coverage than cod or tilapia.
58mg Magnesium per 100g Alaska Pollock (14% DV) — Higher Than Cod (32mg) and Most Lean Fish, Rising to 79mg When Baked
Alaska pollock provides 58mg magnesium per 100g raw (14% DV) — nearly twice Atlantic cod's 32mg [1]. Baked pollock concentrates to 79mg per 100g (19% DV). Atlantic pollock is even higher at 67mg raw and 86mg baked.
Combined with 220mg phosphorus and 356mg potassium per 100g raw, pollock is a strong mineral contributor among lean fish. A 170g baked Alaska pollock fillet provides 134mg magnesium, 512mg phosphorus, and 828mg potassium.
Pollock nutrition by species and form (per 100g)
| Variant | Calories | Protein | Total Fat | Omega-3 | B12 | Selenium |
|---|---|---|---|---|---|---|
| Alaska (Raw) | 81 | 17.18g | 0.82g | 0.41g | 3.33mcg | 12.8mcg |
| Alaska (Baked) | 111 | 23.48g | 1.12g | 0.56g | 4.55mcg | 17.5mcg |
| Atlantic (Raw) | 92 | 19.44g | 0.98g | 0.47g | 3.44mcg | 36.5mcg |
| Atlantic (Baked) | 118 | 24.92g | 1.26g | 0.60g | 4.41mcg | 46.8mcg |
Practical Tips for Pollock
- 1
Alaska pollock at 81 kcal per 100g ties with cod as the leanest common fish — ideal for high-protein, low-calorie journaling.
- 2
Pollock's 3.33mcg B12 per 100g is 3.7x more than cod — choose pollock over cod for B12-conscious logging.
- 3
Atlantic pollock has 2.9x more selenium than Alaska (36.5 vs 12.8mcg) — specify species for selenium tracking.
- 4
Fish sticks made from pollock have very different nutrition due to breading and frying — log them separately, not as plain pollock.
- 5
A 170g baked Alaska pollock fillet provides 190 kcal and 39.9g protein — comparable to chicken breast at fewer calories.
- 6
Pollock's 0.41g omega-3 per 100g is modest but 2.4x more than cod — it provides some omega-3 in an ultra-lean package.
Frequently Asked Questions — Pollock
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What is the difference between Alaska and Atlantic pollock?
Important Notice
This tool is for informational and journaling purposes only. I am NOT a doctor. Nutritional values are based on USDA FoodData Central reference data. Actual values may vary by species, catch location, and preparation. This calculator is a personal awareness utility and does not provide medical guidance.
About the Author
Certified fitness professional and nutrition researcher with over 10 years of experience in the fitness and wellness industry. Founder of Food Nutrify, dedicated to making accurate, science-backed nutrition data accessible to everyone through free, easy-to-use calculators.
References & Sources
- [1] USDA FoodData Central (2026). Pollock entries — Alaska walleye raw (FDC 15067), Atlantic raw (FDC 15064), cooked (FDC 15065/15068). U.S. Department of Agriculture.
- [2] U.S. Food and Drug Administration (2025). Advice about eating fish. FDA.
- [3] National Institutes of Health Office of Dietary Supplements (2025). Vitamin B12 Fact Sheet for Health Professionals. NIH ODS.
- [4] National Institutes of Health Office of Dietary Supplements (2025). Omega-3 Fatty Acids Fact Sheet for Health Professionals. NIH ODS.