Pollock Fish Calories and Nutrition Facts
Pollock Fish has 56 calories per 100 g, with 12.3 g protein, 0 g carbs and 0.4 g fat. Official USDA analytical record: Fish, pollock, raw (FDC ID: 333476).
One standard serving of pollock fish (1 fillet (177 g)) contains 99 calories, 21.8g protein, 0g total carbs (0g net carbs), and 0.7g fat. Per 100 grams, it supplies 56 calories.
Energy density
0.56 kcal/g
very low
Protein / 100 kcal
22 g
satiety per calorie
Net carbs / 100 g
0 g
carbs minus fibre
100 kcal portion
179 g
≈ 6.3 oz
- Sugars
- 0g
- Fibre
- 0g
- Saturated fat
- 0.2g
- Sodium
- 589mg
Pollock Fish Portion & Serving Size Comparison
Compare calories, carbs, net carbs, and macros across common household measurements.
| Portion Size | Weight | Calories | Total Carbs | Net Carbs | Protein | Fat |
|---|---|---|---|---|---|---|
| 100 g | 100 g | 56 kcal | 0 g | 0 g | 12.3 g | 0.4 g |
| 1 fillet (177 g) | 177 g | 99 kcal | 0 g | 0 g | 21.8 g | 0.7 g |
Fish, pollock, raw nutrition facts
The table below shows the complete nutritional profile for fish, pollock, raw per 100 g (the laboratory analytical standard) and per 1 fillet (177 g), alongside the share of the FDA Daily Value each nutrient covers. Most of its calories come from protein, and it is high in protein (12.3 g per 100 g), relatively low in calories.
| Nutrient | Per 100 g | Per 1 fillet (177 g) | % DV* |
|---|---|---|---|
| Calories | 56 kcal | 99 kcal | — |
| Protein | 12.3 g | 21.8 g | 25% |
| Carbohydrate | 0 g | 0 g | 0% |
| Fat | 0.4 g | 0.7 g | 1% |
| Sugars | 0 g | 0 g | — |
| Fibre | 0 g | 0 g | 0% |
| Saturated fat | 0.1 g | 0.2 g | 1% |
| Sodium | 333 mg | 589 mg | 14% |
*Percent Daily Value per 100 g, against the FDA reference intakes for adults and children 4+ years (50 g protein, 275 g carbohydrate, 28 g fibre, 78 g fat, 20 g saturated fat, 2300 mg sodium). Total sugars has no Daily Value — the 50 g reference applies to added sugars only, and USDA reports total sugars here.
Pollock Fish calories by weight: ounces, pounds and grams
USDA publishes this food per 100 g, so here is the same profile converted to the weights a kitchen scale and a US recipe actually use. At 0.56 kcal per gram (very low energy density), you can eat a large volume of this for very few calories, which makes it useful for filling out a meal in a deficit.
| Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28 g) | 16 kcal | 3.5 g | 0 g | 0.1 g |
| 100 g (3.5 oz) | 56 kcal | 12.3 g | 0 g | 0.4 g |
| 4 oz (113 g) | 64 kcal | 13.9 g | 0 g | 0.5 g |
| 8 oz / ½ lb (227 g) | 127 kcal | 27.9 g | 0 g | 0.9 g |
| 1 lb (454 g) | 254 kcal | 55.8 g | 0 g | 1.8 g |
Data sourced from USDA FoodData Central Foundation Foods dataset (public domain, CC0). Laboratory food profile and analytical measurements verified under USDA FDC ID 333476.
View raw USDA laboratory entry →How pollock fish compares to other fish & seafood
Against the 23 fish & seafood in this database, pollock fish ranks 2nd lowest in calories and 22nd highest in protein. The category averages 100 kcal per 100 g, so this one is 44% below it. The lightest option in the category is squid (calamari), frozen, tubes only at 44 kcal per 100 g, and the protein leader is anchovies, canned in olive oil, with salt, drained at 26.9 g per 100 g.
| Fish & Seafood (by calories) | Calories | Protein | kcal/g |
|---|---|---|---|
| 🍽️ Squid (calamari), frozen, tubes only | 44 kcal | 8.8 g | 0.44 |
| 🐟 Fish, pollock, raw (this page) | 56 kcal | 12.3 g | 0.56 |
| 🦞 Lobster, tail only, frozen, wild caught | 59 kcal | 13 g | 0.59 |
| 🍽️ Cod, Pacific or Alaskan, frozen, wild caught | 61 kcal | 14.2 g | 0.61 |
| 🐟 Fish, cod, Atlantic, wild caught, raw | 66 kcal | 16.1 g | 0.66 |
Portion planning with pollock fish
- 100 calories comes to about 179 g (6.3 oz).
- 20 g of protein takes about 163 g, bringing 91 kcal with it — that is 22 g of protein per 100 calories.
- Macro split by calories: 0% carbs, 93% protein, 7% fat.
Nutrient screening detail
The badges near the top of this page come from screening the per-100 g values against the FDA nutrient-content thresholds in 21 CFR 101.54–101.62. The regulations define those claims per reference serving rather than per 100 g, so treat these as a like-for-like comparison between foods, not as a statement about a product label:
- High protein — 12.3 g per 100 g (≥ 20% DV)
- Low fat — 0.4 g per 100 g (≤ 3 g)
- Low saturated fat — 0.1 g per 100 g (≤ 1 g)
- Sugar free — 0 g total sugars per 100 g (< 0.5 g)
- Keto-friendly — 0 g net carbs per 100 g (≤ 5 g)
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Pollock Fish FAQ & Nutrition Questions
How many calories and carbs are in 1 fillet (177 g) of pollock fish?
One serving of 1 fillet (177 g) provides 99 calories, 0 g total carbs, 21.8 g protein, and 0.7 g fat.
How many calories are in 100 g of pollock fish?
Pollock Fish contains 56 calories per 100 g, with 12.3 g protein, 0 g carbohydrate, and 0.4 g fat. Use the interactive calculator above to scale to any custom amount.
What is the USDA FoodData Central (FDC) ID for pollock fish?
The official USDA FoodData Central ID for "Fish, pollock, raw" is FDC ID: 333476. You can view the verified laboratory analytical record on the USDA FoodData Central Database.
What is the macronutrient breakdown of pollock fish?
By calories, pollock fish is approximately 0% carbohydrates, 93% protein, and 7% fat.
How many calories are in an ounce of pollock fish?
One ounce (28 g) of pollock fish has 16 calories, with 3.5 g protein, 0 g carbs and 0.1 g fat. Four ounces (113 g) comes to 64 calories, and a full pound (454 g) to 254 calories.
How much pollock fish is 100 calories?
About 179 g of pollock fish supplies 100 calories, because it carries 0.56 kcal per gram (very low energy density). You can eat a large volume of this for very few calories, which makes it useful for filling out a meal in a deficit.
How much pollock fish do I need for 20 g of protein?
Roughly 163 g of pollock fish, which also brings 91 calories with it. That works out to 22 g of protein per 100 calories.
Is pollock fish high or low in calories for a fish & seafood?
Pollock Fish sits 44% below the fish & seafood average of 100 kcal per 100 g, ranking 2nd lowest of 23 in this category.
Is this nutrition data free to use?
Yes. The data is sourced directly from USDA FoodData Central (CC0 public domain). Viewing and scaling portions here is 100% free with no sign-up — and you can log this food free in our online food diary.