Pollock Nutrition Benefits and Facts

Nutritional summary

Pollock is consistently identified as one of the top seafood choices for minimizing methylmercury exposure, making it a preferred option for meeting dietary guidelines that recommend a variety of fish .
As a lean fish, pollock provides a moderate amount of omega-3 fatty acids (approximately 468 mg of EPA and DHA per 100g), which is higher than other common lean options like tilapia or catfish but lower than oily fish like salmon or mackerel .
Pollock serves as a notable source of iodine, providing approximately 44 mcg per 100g, though this concentration is significantly lower than in related white fish such as cod or haddock .
Early research and systematic reviews of randomized controlled trials suggest that the protein and lipids found in lean fish like pollock may have beneficial effects on human lipid profiles (cholesterol and fat levels in the blood) .

Interesting fact

Pollock is the most consumed fish in the world by volume, largely because it is the primary ingredient in commercial fish sticks and imitation crab meat.

Standout nutrients

EPIC

SOURCE

Iodine

SUPER

SOURCE

Selenium

ACE

SOURCE

Choline

GREAT

SOURCE

Protein

kcal per 100g

Protein17.7g

Fat0.56g

Fat breakdown

Polyunsat0.15g

Monounsat0.09g

Saturated0.12g

Trans0.01g

Seasonality

Not available

Diet

PescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Lighter footprint

Alaskan pollock is widely considered one of the most well-managed and sustainable fisheries globally.

Confidencehigh

Storage

Refrigerate

1–2 days

Store in the coldest part of the fridge.

Freeze

3–6 months

Wrap tightly to prevent freezer burn.

Flavour

Data & Sources

Harmonized from 3 validated sources

French Food Database

1 contributing source food

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

Claim citations

Optimal Intake of Animal-Source Foods: A Scoping Review to Inform a New WHO Guideline - PMC

[4]pmc.ncbi.nlm.nih.gov

Dietary Intake and Nutrient Composition of Seafood - NCBI - NIH

[5]www.ncbi.nlm.nih.govncbi.nlm.nih.gov

DIETARY RECOMMENDATIONS FOR FISH CONSUMPTION - A Framework for Assessing Effects of the Food System - NCBI Bookshelf

[8]www.ncbi.nlm.nih.govncbi.nlm.nih.gov

Fish Consumption: A Review of Its Effects on Metabolic and Hormonal Health - PMC

[9]pmc.ncbi.nlm.nih.gov

Fish, Shellfish, and Children's Health: An Assessment of Benefits ...

[10]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

100.0

Version

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