How Many Calories in Pollock? Nutrition Facts & Macros
One fillet of raw Alaska pollock (125g) has 76 calories
Protein 17.2g · Carbs 0g · Fat 0.8g
Pollock is an ultra-lean white fish and one of the lowest-calorie protein sources available. With only 76 calories and 17.17g of protein per 100g, Alaska pollock contains just 0.82g of fat — making it even leaner than cod. It is the world's most widely consumed whitefish, best known as the basis for fish sticks and surimi (imitation crab). Pollock provides excellent phosphorus (190 mg per 100g), potassium (331 mg), and has zero carbohydrates. Its mild, delicate flavor and affordable price make it a staple for weight loss, keto, and high-protein diets.
318 kJ · per 100g · Water: 81.99 g
Calorie Calculator: Pollock
100 g Pollock contains 76 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 fillet (~125g) | 95 kcal | 21.5g | 0g | 1g |
| 1/2 fillet (~63g) | 48 kcal | 10.8g | 0g | 0.5g |
| 100 grams | 76 kcal | 17.2g | 0g | 0.8g |
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Pollock — Nutrition Facts
| Pollock | per 100g |
|---|---|
| Calories | 76 kcal |
| Protein | 17.17 g |
| Fat | 0.82 g |
| Carbs | 0 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 159 mg |
| Potassium | 331 mg |
| Magnesium | 28 mg |
| Phosphorus | 190 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.073 mg |
| Folate | 3 mcg |
| Water | 81.99 g |
Source: USDA FoodData Central (FDC ID: 173725) · Data verified April 2026
Variations
Raw Alaska pollock
The base nutritional values listed are for raw Alaska pollock (walleye pollock). Per 100g: 76 kcal, 17.17g protein, 0.82g fat. Alaska pollock has a mild, slightly sweet flavor with a delicate, flaky texture. It is the most commercially important fish species in terms of global catch volume. The flesh is white to off-white when raw and turns bright white when cooked. Available year-round as frozen fillets, it is one of the most affordable white fish options worldwide.
Baked pollock
Baking pollock concentrates its nutrients due to water loss. Expect about 90–100 kcal per 100g cooked (vs 76 raw), with protein rising to about 20–21g. The fat content depends on cooking method — dry baking keeps it very lean, while adding butter or oil increases fat. Pollock's delicate texture benefits from gentle cooking — bake at 190°C (375°F) for 15–20 minutes. Season with lemon, dill, and a light drizzle of olive oil. The flesh should be opaque white and flake easily when done.
Fish sticks (pollock-based)
Most commercial fish sticks are made from Alaska pollock. Breading and frying significantly changes the nutritional profile: expect about 200–250 kcal per 100g for oven-baked fish sticks, with 12–15g protein, 10–15g fat, and 15–20g carbs from the breading. Deep-fried versions are higher in fat and calories. For the healthiest option, bake fish sticks in the oven instead of frying. Better yet, make your own with pollock fillets, a light egg wash, and panko breadcrumbs — you'll get more fish and less breading.
Dietary Perspectives
For Weight Loss
At just 76 kcal per 100g with 17.17g of protein, pollock is one of the best fish for weight loss. An impressive 90% of its calories come from protein, making it extremely satiating per calorie. One fillet (125g, ~95 kcal) paired with vegetables makes a filling meal under 250 calories. Pollock is leaner than cod (82 kcal), halibut (91 kcal), tuna (116 kcal), and far below trout (148 kcal). It is also one of the most affordable white fish, making it a budget-friendly diet staple. The high water content (81.99g per 100g) adds volume without calories.
For Athletic Performance
Pollock is a smart choice for athletes seeking lean, affordable protein. With 17.17g of protein per 100g and just 0.82g of fat, it delivers excellent protein with minimal caloric overhead. One fillet (125g) provides 21.5g of complete protein — solid for post-workout recovery. Pollock provides good phosphorus (190 mg per 100g, supporting bone health and energy metabolism) and potassium (331 mg, supporting muscle function). It is also rich in vitamin B12 (3.49 mcg, supporting red blood cell production). Pair with complex carbs like rice or sweet potatoes for optimal glycogen replenishment after training.
For Keto
Pollock is an excellent keto protein with 0g net carbs per 100g. Its ultra-lean profile (0.82g fat, 17.17g protein) makes it ideal for hitting protein targets without using up your fat budget — you control the fat by choosing your cooking method and sides. Pair pollock with high-fat keto sides: garlic butter, cream cheese sauce, bacon bits, or avocado. One fillet (125g) delivers 21.5g protein and just 1g fat, leaving plenty of room for added keto fats. The affordable price makes it perfect for daily keto meal prep. Try pan-frying in butter or baking with a parmesan crust.
Frequently Asked Questions
How many calories are in pollock?
One fillet of raw Alaska pollock (125g) contains about 95 calories. Per 100g, raw pollock has just 76 calories — one of the lowest among all fish. Half a fillet (63g) has only about 48 calories. Pollock is leaner than cod (82 kcal per 100g), halibut (91 kcal), tuna (116 kcal), and far below trout (148 kcal). Its ultra-low fat content (0.82g per 100g) makes it one of the best choices for calorie-conscious eaters.
How much protein is in pollock? Is it healthy?
Pollock provides 17.17g of protein per 100g. One fillet (125g) delivers about 21.5g, making it an efficient lean protein source. About 90% of pollock's calories come from protein, giving it one of the best protein-to-calorie ratios among all foods. Pollock is rich in phosphorus (190 mg, supporting bone health), potassium (331 mg, supporting heart function), and provides B vitamins. It is also a sustainable fishery — Alaska pollock is one of the most responsibly managed fish stocks in the world.
How much fat is in pollock?
Pollock is extremely low in fat with only 0.82g per 100g — even less than cod (0.67g difference is negligible, but pollock has fewer total calories). Saturated fat is minimal at just 0.148g per 100g. One fillet (125g) contains only about 1g of total fat. This ultra-lean profile makes pollock ideal for low-fat diets, weight loss plans, and anyone looking to maximize protein while minimizing fat intake.
Is pollock good for weight loss?
Pollock is one of the best fish for weight loss. At only 76 kcal per 100g with 17.17g of protein and virtually no fat, it is extremely satiating per calorie. One fillet (125g, ~95 kcal) with vegetables creates a filling meal under 250 calories. Pollock is cheaper than most white fish, making it a budget-friendly diet staple. It is leaner than cod (82 kcal), halibut (91 kcal), and far lighter than tuna (116 kcal) or trout (148 kcal). The high water content (81.99g per 100g) also contributes to satiety.
Is pollock good for keto?
Pollock is an excellent keto food with 0g carbohydrates and 0g net carbs per 100g. Its ultra-lean profile (0.82g fat, 17.17g protein) makes it perfect for hitting protein targets without exceeding fat macros — you control the fat by choosing your cooking method and sides. Pair pollock with keto-friendly fats like butter, olive oil, or a cream sauce. One fillet (125g) delivers 21.5g of protein with virtually no carbs. Serve with buttered broccoli, cheesy cauliflower, or a rich garlic butter sauce for a satisfying keto meal.
Pollock vs cod — what is the nutritional difference?
Pollock and cod are both ultra-lean white fish, but pollock is slightly lower in calories. Per 100g, pollock has 76 kcal vs cod's 82 kcal, with similar protein (17.17g vs 17.81g). Fat is nearly identical (0.82g vs 0.67g). Both have zero carbs and are excellent for keto and weight loss. Cod has slightly more protein per serving. Pollock is generally more affordable and is the fish most commonly used for fish sticks and surimi. Cod has a slightly firmer texture, while pollock is softer and flakier. Nutritionally, they are interchangeable — choose based on price and texture preference.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pollock | 76 | 17.17g | 0g | 0.82g |
| Cod (Atlantic) | 82 | 17.81g | 0g | 0.67g |
| Halibut | 91 | 18.56g | 0g | 1.33g |
| Trout | 148 | 20.77g | 0g | 6.61g |
| Tuna (Canned in Water) | 116 | 25.51g | 0g | 0.82g |
per 100g
Per 100g, pollock has just 76 kcal — even leaner than cod (82 kcal), halibut (91 kcal), tuna (116 kcal), and trout (148 kcal). It stands out with 17.17g protein, 0g carbs, only 0.82g fat, and is the world's most consumed whitefish — the basis for fish sticks and surimi.
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