Alaska Pollock Nutrition: Calories, Protein, Fat & Selenium

Alaska Pollock Nutrition: Verified Facts, Not Marketing Claims

Alaska Pollock (Gadus chalcogrammus), also called Walleye Pollock, is a lean North Pacific whitefish. Rather than describing it as a “superfood,” it is more useful to look at the actual numbers. NOAA Fisheries publishes a nutrition panel for raw Alaska Pollock and describes the species as high in protein and low in carbohydrates and fat.

For a complete species, taste, processing and buying overview, see our Alaska Pollock complete guide .

Alaska Pollock Nutrition per 100 Grams

The following values are NOAA Fisheries data for a 100 g raw serving:

Important: nutrition changes with preparation. Breading, frying oil, butter, sauces and added salt can substantially change calories, fat and sodium, so raw-fish values should not be presented as nutrition for a finished recipe.

What the Numbers Mean

At 17.18 g of protein and 81 calories per 100 g raw serving, Alaska Pollock is a lean protein source. Its naturally low fat level also explains why the fish can dry out if it is cooked too aggressively. NOAA additionally identifies Alaska Pollock as a good source of omega-3 fatty acids, but the NOAA species nutrition panel does not publish a specific EPA+DHA number, so we do not invent one here.

Selenium is one of the minerals NOAA quantifies directly: 21.9 mcg per 100 g raw fish. We intentionally avoid unsupported lists of vitamin and mineral percentages when the source used for this article does not provide them.

Nutrition Claims We Treat Carefully

Older seafood articles often turn a basic nutrition panel into broad promises about weight loss, thyroid function, muscle recovery, immunity or disease prevention. Those claims can overstate what a single food can do. Alaska Pollock can be part of a balanced diet, but this page is intended as a seafood nutrition reference, not medical advice.

The same applies to comparisons with chicken, salmon or cod: the answer depends on whether the foods are raw or cooked, the serving size and the database being used. For a culinary comparison with cod, see our dedicated Pollock vs. Cod guide .

Does Cooking Change Alaska Pollock Nutrition?

Cooking removes water and can make nutrients appear more concentrated by weight. The preparation method matters even more. Plain baked or poached Pollock remains very different nutritionally from battered, deep-fried Pollock. If you are tracking calories, fat or sodium, calculate the complete recipe rather than using the raw-fish panel alone.

How to Cook Pollock Safely

The FDA recommends cooking finfish to an internal temperature of 145°F (63°C). For frozen seafood, the FDA recommends gradual thawing in the refrigerator overnight. For faster thawing, keep the fish sealed and immerse it in cold water; microwave defrosting is another option when the fish will be cooked immediately.

Because Alaska Pollock has relatively fine texture and little fat, gentle cooking usually gives the best eating quality. See our Alaska Pollock cooking guide for baking, pan-cooking, grilling and recipe ideas.

Buying Alaska Pollock

NOAA lists fresh Alaska Pollock availability from January through April and June through October, with frozen product available year-round. In commercial seafood, properly frozen Pollock is a normal product form, not an inferior substitute for “fresh” fish.

Shop Alaska Pollock fillets or browse our whitefish collection .

From Oleg Nikitenko’s Seafood Industry Experience

I have worked in the seafood industry since 1993, including work with pollock, cod, shrimp and other groundfish vessels and processing operations, and I owned and operated a seafood processing plant in Kodiak for roughly two decades. One lesson from processing is that species name and a nutrition table are only part of the story. Catch handling, processing speed, freezing, glazing, storage and the final product form all affect what the customer receives.

With Alaska Pollock in particular, consumers may encounter fillets, blocks, portions, mince, roe and surimi. A breaded portion or formed product should never be assumed to have the same nutrition as a plain Pollock fillet; check the nutrition label for the actual product.

Frequently Asked Questions

How many calories are in Alaska Pollock?

NOAA Fisheries lists 81 calories per 100 g of raw Alaska Pollock.

How much protein is in Alaska Pollock?

NOAA lists 17.18 g of protein per 100 g raw serving.

Is Alaska Pollock high in fat?

No. NOAA lists 0.8 g total fat per 100 g raw fish, including 0.164 g saturated fat.

Does Alaska Pollock contain carbohydrates?

Plain raw Alaska Pollock contains 0 g carbohydrate according to NOAA. Breaded or sauced Pollock products can contain carbohydrates.

How much selenium is in Alaska Pollock?

NOAA lists 21.9 mcg selenium per 100 g raw Alaska Pollock.

What temperature should Pollock reach when cooked?

The FDA recommends an internal temperature of 145°F (63°C) for finfish.

Sources

Nutrition, availability, taste and species information: NOAA Fisheries, Alaska Pollock species profile. Seafood thawing and cooking safety: U.S. Food and Drug Administration, Selecting and Serving Fresh and Frozen Seafood Safely.