Seafood
raw atlantic pollock.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
pollock
SERVING
CALORIES
92
PROTEIN
19.4g
CARBS
0g
FAT
0.98g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories92kcal—
Protein19.4g39%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat0.98g1%
Saturated fat0.14g1%
Cholesterol71mg24%
Water78.2g—
MINERALS
Sodium86mg4%
Potassium356mg8%
Calcium60mg5%
Iron0.46mg3%
Magnesium67mg16%
Phosphorus221mg18%
Zinc0.47mg4%
Copper0.05mg6%
Manganese0.02mg1%
Selenium36.5µg66%
VITAMINS
Vitamin A14µg2%
Vitamin C0mg0%
Vitamin D1.0µg5%
Vitamin E0.23mg2%
Vitamin K0.10µg0%
Thiamin (B1)0.05mg4%
Riboflavin (B2)0.19mg15%
Niacin (B3)3.3mg20%
Pantothenic acid (B5)0.36mg7%
Vitamin B60.29mg17%
Folate (B9)3.0µg1%
Vitamin B123.2µg133%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup140g
1 tablespoon8.8g
1 teaspoon2.9g
1 ml0.6g
1 liter583.3g
1 piece113g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of lean protein, which is essential for muscle repair, growth, and overall body function.
- ✓Rich in Vitamin B12, crucial for nerve function and the formation of red blood cells.
- ✓Provides a good source of omega-3 fatty acids, which support heart health by reducing inflammation and improving cholesterol levels.
- ✓High in selenium, a powerful antioxidant that helps protect cells from damage and supports immune function.
COOKING TIPS
In the kitchen.
- 1Pollock has a mild flavor and delicate, flaky texture. Avoid overcooking to prevent it from becoming dry. Cook until the internal temperature reaches 145°F (63°C) and the flesh is opaque and flakes easily.
- 2Its firm texture makes it ideal for breading and frying (as in fish and chips), baking with herbs and lemon, or flaking into fish tacos and chowders.
- 3Season simply to complement its mild taste. Lemon, dill, parsley, garlic powder, salt, and pepper are excellent choices.
- 4Because it's a lean fish, adding a source of fat like olive oil, butter, or a creamy sauce can enhance its flavor and moistness.
STORAGE
Keep it fresh.
- For immediate use, store fresh pollock in the coldest part of your refrigerator (at or below 40°F / 4°C) and consume within 1-2 days.
- For longer storage, wrap fillets tightly in plastic wrap and then place in a freezer bag or airtight container. Freeze at 0°F (-18°C) for up to 6 months.
FAQ
Frequently asked questions.
Is Atlantic pollock healthy?
Yes, Atlantic pollock is a very healthy choice. It's an excellent source of lean protein, essential for muscle health, and rich in beneficial nutrients like Vitamin B12 and selenium. It also provides omega-3 fatty acids, supporting heart and brain health.
How much protein and calories are in Atlantic pollock?
A 100g serving of raw Atlantic pollock contains approximately 92 calories and an impressive 19.44g of protein. It's also very low in fat, with only about 0.98g per serving, and contains no carbohydrates.
Is Atlantic pollock good for weight loss?
Yes, Atlantic pollock is excellent for weight loss due to its high protein content and very low calorie and fat count. The protein helps you feel full and satisfied, reducing overall calorie intake, while its lean nature supports a healthy diet.
Is Atlantic pollock gluten-free?
Yes, raw Atlantic pollock is naturally gluten-free. As a pure fish product, it contains no gluten. However, always check ingredients if purchasing processed pollock products, as breading or marinades might contain gluten.
Is Atlantic pollock keto-friendly?
Absolutely, Atlantic pollock is highly keto-friendly. It contains 0g of carbohydrates, is high in protein, and very low in fat, making it an ideal protein source for a ketogenic diet.
How do you cook Atlantic pollock?
Atlantic pollock is versatile and can be cooked in many ways. Popular methods include baking, broiling, pan-frying, or steaming. Its mild flavor makes it suitable for various seasonings and sauces, cooking quickly in just a few minutes per side.
What does Atlantic pollock taste like?
Atlantic pollock has a mild, delicate flavor with a firm, flaky white flesh. It's often compared to cod or haddock, making it a great choice for those who prefer a less 'fishy' taste.
How do you store raw Atlantic pollock?
Raw Atlantic pollock should be stored in the coldest part of your refrigerator, ideally on ice, and consumed within 1-2 days of purchase. For longer storage, it can be frozen in an airtight container or vacuum-sealed for up to 3-6 months.
How do you know if raw Atlantic pollock is fresh?
Fresh Atlantic pollock should have a mild, ocean-like smell, not a strong 'fishy' odor. Look for firm, translucent flesh, bright, clear eyes (if whole), and no discoloration or sliminess.
Does Atlantic pollock contain mercury?
Atlantic pollock is generally considered a low-mercury fish. Its relatively short lifespan and diet of smaller organisms mean it accumulates less mercury compared to larger, longer-lived predatory fish. It's a safe choice for regular consumption, including for pregnant women and children.
