Food · Finfish and Shellfish Products

Pollock nutrition facts

A typical portion of pollock (3 oz; 85 g, dry heat) has 100 calories and 21g of protein (USDA FoodData Central). USDA lists 7 descriptions of it: per 100 g they range from 56 calories (fish, raw) to 118 (fish, Atlantic, cooked, dry heat).

Nutrition Facts

Serving size3 oz (85g)

AmountPortion

Amount per serving

Calories100

% Daily Value*

Total Fat 1g1%

Saturated Fat 0g1%

Trans Fat not declared

Cholesterol 75mg26%

Sodium 95mg4%

Total Carbohydrate 0g0%

Dietary Fiber 0g0%

Total Sugars not declared

Includes Added Sugars not declared

Protein 21g42%

Vitamin D not declared

Calcium 70mg5%

Iron 0.5mg3%

Potassium 390mg8%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g for Fish, pollock, Atlantic, cooked, dry heat, scaled to the portion. Check the USDA record.

Protein per 100 g: 24.9g; more than 86% of 8,218 USDA reference foods
Calories per 100 g: 118; more than 33% of reference foods
Sodium per 100 g: 110mg; more than 60% of reference foods

3 oz weighs 85 g in USDA's record for Fish, pollock, Atlantic, cooked, dry heat (FDC 174237).

Where the calories come from: 0% carbohydrate, 10% fat and 90% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

Vitamin B123.1 µg in 3 oz (85 g), 130% of the Daily Value
Selenium40 µg in 3 oz (85 g), 72% of the Daily Value
Niacin3.4 mg in 3 oz (85 g), 21% of the Daily Value
Phosphorus241 mg in 3 oz (85 g), 19% of the Daily Value
Magnesium73 mg in 3 oz (85 g), 17% of the Daily Value
Vitamin B60.3 mg in 3 oz (85 g), 17% of the Daily Value
Riboflavin0.2 mg in 3 oz (85 g), 15% of the Daily Value

Source: USDA FoodData Central (FDC 174237), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of pollock USDA describes

Dry heat has the most calories per 100 g (118); the fewest: Fish, raw (56)

Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.

All 7 USDA descriptions of pollock, per 100 g
USDA description	Calories	Protein	Fat	Sodium
Fish, pollock, Atlantic, cooked, dry heat	118	24.9 g	1.3 g	110 mg
Fish, pollock, Alaska, cooked, dry heat (may contain additives to retain moisture)	111	23.5 g	1.2 g	419 mg
Fish, pollock, Atlantic, raw	92	19.4 g	1 g	86 mg
Fish, pollock, Alaska, cooked	87	19.4 g	1 g	166 mg
Fish, pollock, Alaska, raw	76	17.2 g	0.8 g	159 mg
Fish, pollock, raw	56	12.3 g	0.4 g	333 mg
Fish, pollock, Alaska, raw (may contain additives to retain moisture)	56	12.2 g	0.4 g	333 mg

Every nutrient in this record (65)

The portion is 3 oz (85 g); % DV is for that portion.

Energy, macronutrients and sugars (11)

Nutrient	Per portion	Per 100 g	% DV
Protein	21.2 g	24.9 g	42%
Total lipid (fat)	1.07 g	1.26 g	1%
Carbohydrate, by difference	0 g	0 g	0%
Ash	1.54 g	1.81 g
Energy	100 kcal	118 kcal
Water	61.2 g	72.0 g
Fiber, total dietary	0 g	0 g	0%
Cholesterol	77.3 mg	91.0 mg	26%
Fatty acids, total saturated	0.14 g	0.17 g	1%
Fatty acids, total monounsaturated	0.12 g	0.14 g
Fatty acids, total polyunsaturated	0.53 g	0.62 g

Minerals (10)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	65.5 mg	77.0 mg	5%
Iron, Fe	0.50 mg	0.59 mg	3%
Magnesium, Mg	73.1 mg	86.0 mg	17%
Phosphorus, P	241 mg	283 mg	19%
Potassium, K	388 mg	456 mg	8%
Sodium, Na	93.5 mg	110 mg	4%
Zinc, Zn	0.51 mg	0.60 mg	5%
Copper, Cu	0.054 mg	0.064 mg	6%
Manganese, Mn	0.016 mg	0.019 mg	1%
Selenium, Se	39.8 µg	46.8 µg	72%

Vitamins (13)

Nutrient	Per portion	Per 100 g	% DV
Retinol	10.2 µg	12.0 µg
Vitamin A, RAE	10.2 µg	12.0 µg	1%
Vitamin C, total ascorbic acid	0 mg	0 mg	0%
Thiamin	0.046 mg	0.054 mg	4%
Riboflavin	0.19 mg	0.23 mg	15%
Niacin	3.39 mg	3.98 mg	21%
Pantothenic acid	0.35 mg	0.41 mg
Vitamin B-6	0.28 mg	0.33 mg	17%
Folate, total	2.55 µg	3.00 µg
Vitamin B-12	3.13 µg	3.68 µg	130%
Folic acid	0 µg	0 µg
Folate, food	2.55 µg	3.00 µg
Folate, DFE	2.55 µg	3.00 µg	1%

Amino acids (18)

Nutrient	Per portion	Per 100 g
Tryptophan	0.24 g	0.28 g
Threonine	0.93 g	1.09 g
Isoleucine	0.98 g	1.15 g
Leucine	1.72 g	2.03 g
Lysine	1.95 g	2.29 g
Methionine	0.63 g	0.74 g
Cystine	0.23 g	0.27 g
Phenylalanine	0.83 g	0.97 g
Tyrosine	0.71 g	0.84 g
Valine	1.09 g	1.28 g
Arginine	1.27 g	1.49 g
Histidine	0.62 g	0.73 g
Alanine	1.28 g	1.51 g
Aspartic acid	2.17 g	2.55 g
Glutamic acid	3.16 g	3.72 g
Glycine	1.02 g	1.20 g
Proline	0.75 g	0.88 g
Serine	0.86 g	1.02 g

Fatty acids (13)

Nutrient	Per portion	Per 100 g
SFA 14:0	0.0051 g	0.0060 g
SFA 16:0	0.092 g	0.11 g
SFA 18:0	0.047 g	0.055 g
MUFA 18:1	0.073 g	0.086 g
PUFA 18:2	0.010 g	0.012 g
PUFA 20:4	0.028 g	0.033 g
PUFA 22:6 n-3 (DHA)	0.38 g	0.45 g
MUFA 16:1	0.013 g	0.015 g
PUFA 18:4	0.0051 g	0.0060 g
MUFA 20:1	0.024 g	0.028 g
PUFA 20:5 n-3 (EPA)	0.077 g	0.091 g
MUFA 22:1	0.011 g	0.013 g
PUFA 22:5 n-3 (DPA)	0.024 g	0.028 g

Source: USDA FoodData Central, FDC 174237: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in pollock?

100 in 3 oz (85 g) of dry heat; 56 to 118 per 100 g across USDA's descriptions.

How much protein is in pollock?

21g in 3 oz; 24.9 g per 100 g.

How much sodium is in pollock?

95mg in 3 oz; 110 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page

USDA FoodData Central: the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov