Fisk, pollock, rå: Nutrition Facts
Generic food Raw Fisk og skaldyr
Fisk, pollock, rå contains 56 kcal per 100 g. A typical serving of 1 fillet (177 g) provides about 99 kcal.
Roughly 93 % of its calories come from protein, with 7 % from fat and 0 % from carbohydrates (estimated with general energy factors).
That is less energy than the typical item in fiske- og skaldyrsprodukter on FoodFactly, where the median is 119 kcal per 100 g across 286 foods.
100 g provides 68 % of the Daily Value for Vitamin B12, 29 % of the Daily Value for selen and 23 % of the Daily Value for phosphor.
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: Foundation Foods.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 56 kcal | |
| Total fat M | 0,41 g | 0,5 % |
| Saturated fat M | 0,13 g | 0,6 % |
| Trans fat M | 0,016 g | |
| Cholesterol M | 46 mg | 15 % |
| Sodium M | 333 mg | 14 % |
| Total carbohydrates C | 0 g | 0 % |
| Dietary fiber | not reported | |
| Total sugars | not reported | |
| Protein C | 12,3 g | 25 % |
| Vitamin A C | 3 µg | 0,3 % |
| Vitamin C M | 0 mg | 0 % |
| Vitamin D M | 0,2 µg | 1 % |
| Vitamin E M | 0,49 mg | 3 % |
| Vitamin K M | 0 µg | 0 % |
| Thiamin (B1) M | 0,03 mg | 3 % |
| Riboflavin (B2) M | 0,08 mg | 6 % |
| Niacin (B3) M | 0,65 mg | 4 % |
| Pantothensyre (B5) M | 0,24 mg | 5 % |
| Vitamin B6 M | 0,069 mg | 4 % |
| Vitamin B12 M | 1,6 µg | 68 % |
| Calcium M | 15 mg | 1 % |
| Jern M | 0,22 mg | 1 % |
| Magnesium M | 16,1 mg | 4 % |
| Phosphor M | 284 mg | 23 % |
| Kalium M | 160 mg | 3 % |
| Zink M | 0,31 mg | 3 % |
| Kobber M | 0,031 mg | 3 % |
| Mangan M | 0,011 mg | 0,5 % |
| Selen M | 15,9 µg | 29 % |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 93 %
- Fat 7 %
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein12,3 gin the lowest quarter of fiske- og skaldyrsprodukter (median 19,9 g)
- Fat0,41 gin the lowest quarter of fiske- og skaldyrsprodukter (median 2,7 g)
- Saturated fat0,13 gin the lowest quarter of fiske- og skaldyrsprodukter (median 0,63 g)
- Sodium333 mgin the top quarter of fiske- og skaldyrsprodukter (median 93,9 mg)
- Protein per 100 kcal22 gprotein density, useful for comparing foods with different calorie levels
- Water86,7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Engangsmættet fedt M | 0,073 g |
|---|---|
| Polyumættet fedt M | 0,18 g |
Amino acids (18)
| Tryptophan Formand M | 0,18 g |
|---|---|
| Threonin M | 0,58 g |
| Isoleucin M | 0,62 g |
| Leucin M | 1,1 g |
| Lysin M | 1,2 g |
| Methionin M | 0,4 g |
| Cystin M | 0,14 g |
| Phenylalanin M | 0,51 g |
| Tyrosin M | 0,49 g |
| Valine M | 0,67 g |
| Arginin M | 0,93 g |
| Histidin M | 0,28 g |
| Alanin M | 0,75 g |
| Asparaginsyre M | 1,3 g |
| Glutaminsyre M | 2,1 g |
| Glycin M | 0,59 g |
| Proline M | 0,5 g |
| Serine M | 0,54 g |
Individual fatty acids (52)
| EPA (omega-3, 20: 5 n-3) M | 0,049 g |
|---|---|
| DHA (omega-3, 22: 6 n-3) M | 0,12 g |
| ALA (omega-3, 18: 3 n-3) M | 0,001 g |
| SFA 4: 0 M | 0,002 g |
| SFA 6: 0 M | 0 g |
| SFA 8: 0 M | 0 g |
| SFA 10: 0 M | 0,002 g |
| SFA 12: 0 M | 0,001 g |
| SFA 14: 0 M | 0,004 g |
| SFA 16: 0 M | 0,087 g |
| SFA 18: 0 M | 0,028 g |
| SFA 20: 0 M | 0 g |
| PUFA 20: 4 M | 0,005 g |
| SFA 22: 0 M | 0 g |
| PUFA 18: 4 M | 0,001 g |
| MUFA 20: 1 M | 0,01 g |
| PUFA 22: 5 n-3 (DPA) M | 0,004 g |
| SFA 15: 0 M | 0,001 g |
| SFA 17: 0 M | 0,001 g |
| SFA 24: 0 M | 0 g |
| TFA 16: 1 t M | 0 g |
| TFA 18: 1 t M | 0,004 g |
| TFA 22: 1 t M | 0 g |
| TFA 18: 2 t ikke nærmere defineret M | 0,011 g |
| PUFA 18: 2 CLAS M | 0 g |
| MUFA 24: 1 c M | 0,005 g |
| PUFA 20: 2 n-6 c, c M | 0,001 g |
| MUFA 16: 1 c M | 0,003 g |
| MUFA 18: 1 c M | 0,048 g |
| PUFA 18: 2 n-6 c, c M | 0,004 g |
| MUFA 22: 1 c M | 0,001 g |
| PUFA 18: 3 n-6 c, c, c M | 0 g |
| MUFA 17: 1 M | 0,004 g |
| Fedtsyrer, total trans- monoensyre M | 0,004 g |
| Fedtsyrer, i alt transdiensyre M | 0,011 g |
| MUFA 15: 1 M | 0,001 g |
| PUFA 22: 2 M | 0 g |
| SFA 11: 0 M | 0 g |
| PUFA 20: 3 n-3 M | 0 g |
| PUFA 20: 3 n-6 M | 0,002 g |
| PUFA 22: 4 M | 0 g |
| MUFA 14: 1 c M | 0,001 g |
| MUFA 17: 1 c M | 0,004 g |
| MUFA 20: 1 c M | 0,01 g |
| PUFA 18: 2 c M | 0,005 g |
| PUFA 18: 3 c M | 0,001 g |
| PUFA 20: 3 c M | 0,002 g |
| PUFA 20: 4c M | 0,005 g |
| PUFA 20: 5c M | 0,049 g |
| PUFA 22: 5 c M | 0,004 g |
| PUFA 22: 6 c M | 0,12 g |
| PUFA 20: 2 c M | 0,001 g |
Carotenoids (10)
| Retinol M | 3 µg |
|---|---|
| D-vitamin (D2 + D3), internationale enheder M | 8 IU |
| Vitamin D3 (cholecalciferol) M | 0,2 µg |
| Tocopherol, beta M | 0 mg |
| Tocopherol, gamma M | 0 mg |
| Tocopherol, delta M | 0 mg |
| Tocotrienol, alfa M | 0 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (6)
| Vand M | 86,7 g |
|---|---|
| Nitrogen M | 2 g |
| Aske M | 1,4 g |
| Energi C | 235 kJ |
| Vitamin K (Menaquinone-4) M | 0 µg |
| Vitamin K (Dihydrophylloquinon) M | 0 µg |
Other forms of Fisk
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Fisk, laks, konge, chinook, røget og konserveret (Alaska Native) Cooked | 150 | 23,2 g | 0 g | 5,9 g |
| Fisk, laks, konge, chinook, røget, børstet (Alaska Native) Cooked | 430 | 39,9 g | 0 g | 30 g |
| Fisk, laks, konge, chinook, lever (Alaska Native) | 156 | 16,6 g | 4,3 g | 8 g |
| Fisk, hvidfisk, bred, lever (Alaska Native) | 104 | 11 g | 5,1 g | 4,4 g |
| Fisk, helleflynder, rå, med skind (Alaska Native) Raw | 116 | 20,5 g | 1,8 g | 2,9 g |
| Fisk, laks, koho (sølv), rå (Alaska Native) Raw | 140 | 22,6 g | 0 g | 5,6 g |
| Fisk, laks, rød, dåse, knogler fjernet (Alaska Native) Canned | 161 | 27,3 g | 0 g | 5,8 g |
| Fisk, hvidfisk, æg (Alaska Native) | 104 | 14,7 g | 4,9 g | 2,9 g |
| Fisk, laks, rød, (Sockeye), dåse, røg (Alaska Native) Cooked | 206 | 35,2 g | 0 g | 7,3 g |
| Fisk, laks, rød, (Sockeye), kiperet (Alaska Native) | 141 | 24,5 g | 0 g | 4,8 g |
| Fisk, laks, konge, med hud, kipered, (Alaska Native) | 209 | 23,2 g | 0 g | 13 g |
| Fisk, geofisweather condition, rå (Alaska Native) Raw | 115 | 22,3 g | 0 g | 2,8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Krebsdyr, rejer, blandede arter, rå (kan indeholde tilsætningsstoffer til at bevare fugt) Raw | 71 | 13,6 g | 0,91 g | 1 g |
| Bløddyr, scallop, blandede arter, rå Raw | 69 | 12,1 g | 3,2 g | 0,49 g |
| Krebsdyr, krebs, blandede arter, opdrættet, rå Raw | 72 | 14,9 g | 0 g | 0,97 g |
| Bløddyr, mussel, blå, rå Raw | 86 | 11,9 g | 3,7 g | 2,2 g |
| Bløddyr, octopus, almindelig, rå Raw | 82 | 14,9 g | 2,2 g | 1 g |
| Bløddyr, musling, blandede arter, rå Raw | 86 | 14,7 g | 3,6 g | 0,96 g |
| Muslinger, rå Raw | 86 | 14,7 g | 3,6 g | 0,96 g |
| Krebsdyr, rejer, opdrættet akvakulturbrug, rå Raw | 76 | 15,6 g | 0,49 g | 0,8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw fisk?
100 g of raw fisk has 56 kcal. 1 fillet (177 g): about 99 kcal.
Is raw fisk high in protein?
Raw fisk contains 12,3 g of protein per 100 g (25 % of the 50 g Daily Value), or 21,8 g in 1 fillet (177 g). About 93 % of its calories come from protein. Compared with other fiske- og skaldyrsprodukter, that is in the lowest quarter (median 19,9 g).
How many carbs are in raw fisk?
Raw fisk has 0 g of total carbohydrates per 100 g.
How much fat is in raw fisk?
Raw fisk contains 0,41 g of fat per 100 g, of which 0,13 g is saturated (0,6 % of the Daily Value).
What vitamins and minerals does raw fisk contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (68 % DV), selen (29 % DV) and phosphor (23 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw fisk?
100 g contains 333 mg of sodium, 14 % of the 2,300 mg Daily Value.
Does fisk have the same nutrition raw and cooked?
No. Per 100 g, fisk, pollock, rå has 56 kcal, while fisk, laks, konge, chinook, røget og konserveret (Alaska Native) has 150 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: Foundation Foods, record dated 1. april 2019. FoodFactly last checked it on 6. november 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: Foundation Foods, record 333476. License: CC0 1.0 (U.S. public domain). Source record dated 1. april 2019. Imported 6. november 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.