Calories in Pollock: Nutrition Facts & Serving Sizes
Per 3 oz (85g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A 3oz serving of pollock (85g) contains just 65 calories with 14.6g of protein, making it one of the highest protein-to-calorie ratios of any food. Per 100g, pollock delivers 76 calories, 17.2g of protein, 0g of carbs, and only 0.8g of fat. It is an exceptionally lean white fish that is widely used in fish sticks, fish sandwiches, and imitation crab. Key micronutrients include phosphorus (190mg per 100g) for bone and energy metabolism, potassium (331mg per 100g) for electrolyte balance, and magnesium (34mg per 100g) for muscle function. Sodium is moderate at 159mg per 100g. Pollock is one of the most affordable lean protein sources available and is a staple in budget-friendly high-protein meal plans.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 3 oz (85g) | 64.6 | 14.6g | 0g | 0.7g | 0g |
| 100g | 76 | 17.2g | 0g | 0.8g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 76 | 4% |
| Protein | 17.2g | 34% |
| Total Fat | 0.8g | 1% |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 159mg | 7% |
| Cholesterol | 61mg | 20% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Cholesterol | 61mg | 20% |
| Calcium | 12mg | 1% |
| Iron | 0.3mg | 2% |
| Potassium | 331mg | 7% |
| Magnesium | 34mg | 8% |
| Phosphorus | 190mg | 15% |
| Zinc | 0.4mg | 4% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Pollock
Pollock is one of the leanest protein sources in the entire food supply. With 17.2g of protein per 100g and only 76 calories, it has an exceptional protein efficiency that is hard to beat outside of egg whites. For anyone trying to build muscle in a calorie deficit, pollock allows you to hit protein targets without eating into your calorie budget significantly.
Phosphorus (190mg per 100g) is essential for ATP synthesis, the energy molecule your muscles use during contraction, as well as for bone mineralization. Potassium (331mg per 100g) supports muscle function, nerve signaling, and fluid balance, which are all relevant for athletic performance. Magnesium (34mg per 100g) is involved in over 300 biochemical reactions including protein synthesis and muscle recovery.
Pollock is also a good source of omega-3 fatty acids in small amounts, supporting cardiovascular function and reducing inflammation from training. It is low in mercury compared to larger predatory fish like tuna or swordfish, making it safe to eat frequently. Budget-wise, pollock is one of the most cost-effective high-protein foods available, often cheaper than chicken breast. It cooks quickly, has a mild flavor, and works well baked, pan-seared, or in fish tacos.
Dietary Considerations
Pollock is naturally gluten-free, dairy-free, and contains no carbohydrates, making it compatible with keto, paleo, and low-carb diets. It is not vegan or vegetarian. For weight loss, pollock is exceptional: extremely low in calories and high in protein, which supports satiety and muscle preservation during a cut. Sodium is moderate at 159mg per 100g. Pollock is one of the most sustainable seafood choices and is commonly certified by the Marine Stewardship Council. It is the fish used in most commercial fish sticks and fast food fish sandwiches, where added breading and sauces significantly change the nutrition profile.
Daily Intake (100g)
100g of pollock provides 4% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in pollock?
A 3oz serving of pollock (85g) contains about 65 calories. Per 100g, pollock has 76 calories with 17.2g of protein and 0.8g of fat. It is one of the lowest-calorie high-protein foods available.
Is pollock good for weight loss?
Pollock is excellent for weight loss. It is very low in calories (76 per 100g), high in protein (17.2g per 100g), and has zero carbs. This combination supports satiety and muscle preservation while cutting.
How much protein in pollock?
Pollock contains 17.2g of protein per 100g. A 3oz serving (85g) provides about 14.6g of protein. It is one of the highest protein-to-calorie ratio foods you can eat.
Is pollock the same as cod?
Pollock and cod are both white fish in the same family but are different species. Pollock is slightly lower in calories (76 vs 82 per 100g) and is more commonly used in processed fish products. Both are lean, mild-flavored proteins.
Is pollock safe to eat every day?
Yes, pollock is considered safe to eat frequently. It is low in mercury compared to large predatory fish, making it a better choice for regular consumption than tuna or swordfish.
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