Fish, pollock, raw: Nutrition Facts
Generic food Raw Fish and Seafood
Fish, pollock, raw 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 finfish and shellfish products 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 selenium and 23% of the Daily Value for phosphorus.
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% |
| Pantothenic acid (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% |
| Iron M | 0.22 mg | 1% |
| Magnesium M | 16.1 mg | 4% |
| Phosphorus M | 284 mg | 23% |
| Potassium M | 160 mg | 3% |
| Zinc M | 0.31 mg | 3% |
| Copper M | 0.031 mg | 3% |
| Manganese M | 0.011 mg | 0.5% |
| Selenium 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 finfish and shellfish products (median 19.9 g)
- Fat0.41 gin the lowest quarter of finfish and shellfish products (median 2.7 g)
- Saturated fat0.13 gin the lowest quarter of finfish and shellfish products (median 0.63 g)
- Sodium333 mgin the top quarter of finfish and shellfish products (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)
| Monounsaturated fat M | 0.073 g |
|---|---|
| Polyunsaturated fat M | 0.18 g |
Amino acids (18)
| Tryptophan M | 0.18 g |
|---|---|
| Threonine M | 0.58 g |
| Isoleucine M | 0.62 g |
| Leucine M | 1.1 g |
| Lysine M | 1.2 g |
| Methionine M | 0.4 g |
| Cystine M | 0.14 g |
| Phenylalanine M | 0.51 g |
| Tyrosine M | 0.49 g |
| Valine M | 0.67 g |
| Arginine M | 0.93 g |
| Histidine M | 0.28 g |
| Alanine M | 0.75 g |
| Aspartic acid M | 1.3 g |
| Glutamic acid M | 2.1 g |
| Glycine 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 not further defined 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 |
| Fatty acids, total trans-monoenoic M | 0.004 g |
| Fatty acids, total trans-dienoic 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 |
|---|---|
| Vitamin D (D2 + D3), International Units 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, alpha M | 0 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (6)
| Water M | 86.7 g |
|---|---|
| Nitrogen M | 2 g |
| Ash M | 1.4 g |
| Energy C | 235 kJ |
| Vitamin K (Menaquinone-4) M | 0 µg |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
Other forms of Fish
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Fish, salmon, king, chinook, smoked and canned (Alaska Native) Cooked | 150 | 23.2 g | 0 g | 5.9 g |
| Fish, salmon, king, chinook, smoked, brined (Alaska Native) Cooked | 430 | 39.9 g | 0 g | 30 g |
| Fish, salmon, king, chinook, liver (Alaska Native) | 156 | 16.6 g | 4.3 g | 8 g |
| Fish, whitefish, broad, liver (Alaska Native) | 104 | 11 g | 5.1 g | 4.4 g |
| Fish, halibut, raw, with skin (Alaska Native) Raw | 116 | 20.5 g | 1.8 g | 2.9 g |
| Fish, salmon, coho (silver), raw (Alaska Native) Raw | 140 | 22.6 g | 0 g | 5.6 g |
| Fish, salmon, red, canned, bones removed (Alaska Native) Canned | 161 | 27.3 g | 0 g | 5.8 g |
| Fish, whitefish, eggs (Alaska Native) | 104 | 14.7 g | 4.9 g | 2.9 g |
| Fish, salmon, red, (sockeye), canned, smoked (Alaska Native) Cooked | 206 | 35.2 g | 0 g | 7.3 g |
| Fish, salmon, red, (sockeye), kippered (Alaska Native) | 141 | 24.5 g | 0 g | 4.8 g |
| Fish, salmon, king, with skin, kippered, (Alaska Native) | 209 | 23.2 g | 0 g | 13 g |
| Fish, sheefish, raw (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 |
|---|---|---|---|---|
| Crustaceans, shrimp, mixed species, raw (may contain additives to retain moisture) Raw | 71 | 13.6 g | 0.91 g | 1 g |
| Mollusks, scallop, mixed species, raw Raw | 69 | 12.1 g | 3.2 g | 0.49 g |
| Crustaceans, crayfish, mixed species, farmed, raw Raw | 72 | 14.9 g | 0 g | 0.97 g |
| Mollusks, mussel, blue, raw Raw | 86 | 11.9 g | 3.7 g | 2.2 g |
| Mollusks, octopus, common, raw Raw | 82 | 14.9 g | 2.2 g | 1 g |
| Mollusks, clam, mixed species, raw Raw | 86 | 14.7 g | 3.6 g | 0.96 g |
| Clams, raw Raw | 86 | 14.7 g | 3.6 g | 0.96 g |
| Crustaceans, shrimp, farm raised, raw 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 fish?
100 g of raw fish has 56 kcal. 1 fillet (177 g): about 99 kcal.
Is raw fish high in protein?
Raw fish 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 finfish and shellfish products, that is in the lowest quarter (median 19.9 g).
How many carbs are in raw fish?
Raw fish has 0 g of total carbohydrates per 100 g.
How much fat is in raw fish?
Raw fish 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 fish contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (68% DV), selenium (29% DV) and phosphorus (23% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw fish?
100 g contains 333 mg of sodium, 14% of the 2,300 mg Daily Value.
Does fish have the same nutrition raw and cooked?
No. Per 100 g, fish, pollock, raw has 56 kcal, while fish, salmon, king, chinook, smoked and canned (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 April 1, 2019. FoodFactly last checked it on November 6, 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 April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.