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Cooked Pollock

Fish, pollock, Alaska, cooked

Nutrition Facts

Serving sizeper 100g
Amount per serving
Calories87
% Daily Value
  • Total Fat 1 g1%
  • Saturated Fat 0,2 g1%
  • Trans Fat 0 g
  • Cholesterol 74 mg25%
  • Sodium 166 mg7%
  • Total Carbohydrate 0 g0%
  • Dietary Fiber —
  • Total Sugars —
  • Protein 19,42 g39%
  • Vitamin D —
  • Calcium 13 mg1%
  • Iron 0,29 mg2%
  • Potassium 364 mg8%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
100g of Fish, pollock, cooked contains 87 kcal calories, 19,42g protein, and 37mg magnesium per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

87kcal
  • Protein90%(78 kcal)
  • Carbs0%(0 kcal)
  • Fat10%(9 kcal)

Nutrient density

30/ 100

Meets ≥10% Daily Value for 3 of 15 nutrients

Moderate nutrient density

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Melio can build a complete week of meals around Cooked Pollock (or any food in our database), tailored to your macro goals and dietary preferences.

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Category: Finfish and Shellfish Products

Low carbLow calorieLow fatHigh potassiumPaleo-friendlyGluten-free
Potassium : Sodium ratio2.2 : 1
favorable
Omega-3 : Omega-6 ratio0.0 : 1 (ω-6 / ω-3)
favorable
  • Cooked Pollock has a potassium-to-sodium ratio of 2.2:1, which is considered favorable for blood-pressure support.
  • Cooked Pollock has an omega-6 to omega-3 ratio of 0:1, which is considered favorable for inflammatory balance.
  • Cooked Pollock contains more protein per 100 g than a boiled egg — 19 g vs 13 g.

Full nutrient breakdown

per 100g
Macronutrients▾
Macronutrients
NutrientAmount% DV
Calories

Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams.

Also known as: Calories, kcal

87 kcal4%
Protein

Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones.

19,42 g39%
Carbohydrates

Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source.

Also known as: Carbohydrates

0 g0%
Total fat

Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins.

Also known as: Total Lipid, Fat

1 g1%
Minerals▾
Minerals
NutrientAmount% DV
Sodium

Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure.

Also known as: Salt (as Na)

166 mg7%
Potassium

Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure.

364 mg8%
Calcium

Mineral essential for bone and teeth structure, muscle contraction, and blood clotting.

13 mg1%
Magnesium

Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function.

37 mg9%
Phosphorus

Mineral that works with calcium to form bones and is a component of DNA and ATP.

206 mg16%
Iron

Mineral required for oxygen transport in hemoglobin and for energy metabolism.

0,29 mg2%
Zinc

Trace mineral essential for immune function, wound healing, and protein synthesis.

0,44 mg4%
Copper

Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense.

0,04 mg5%
Manganese

Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense.

0,01 mg0%
Fat detail▾
Fat detail
NutrientAmount% DV
Saturated fat

Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol.

Also known as: Saturated Fatty Acids, SFA

0,2 g1%
Monounsaturated fat

Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits.

Also known as: Monounsaturated Fatty Acids, MUFA

0,13 g—
Polyunsaturated fat

Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids.

Also known as: Polyunsaturated Fatty Acids, PUFA

0,36 g—
Trans fat

Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk.

Also known as: Trans Fatty Acids

0 g—
Cholesterol

Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people.

74 mg25%
EPA (Omega-3)

Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance.

Also known as: Eicosapentaenoic Acid

0,11 g—
DHA (Omega-3)

Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health.

Also known as: Docosahexaenoic Acid

0,23 g—
DPA (Omega-3)

Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods.

Also known as: Docosapentaenoic Acid

0,01 g—
Other▾
Other
NutrientAmount% DV
Water

Water content of the food. Foods high in water tend to be lower in energy density and support hydration.

79,34 g—

Compare 7 USDA variants

Variants of Fish, pollock, raw cataloged in USDA FoodData Central, with calories and macros per 100 g.
VariantFDC IDCaloriesProtein (g)Carbs (g)Fat (g)
Fish, pollock, Alaska, cooked, dry heat (may contain additives to retain moisture)17368111123,501,2
Fish, pollock, Alaska, raw1737257617,200,8
Fish, pollock, Alaska, cookedcurrent1737268719,401
Fish, pollock, Atlantic, cooked, dry heat17423711824,901,3
Fish, pollock, Atlantic, raw1751299219,401
Fish, pollock, Alaska, raw (may contain additives to retain moisture)1751305612,200,4
Fish, pollock, raw3334765612,300,4

Fatty acid profile

Breakdown of fats per 100 grams

0,7 g
  • Saturated29%(0,2 g)
  • Monounsaturated19%(0,13 g)
  • Polyunsaturated52%(0,36 g)

Household serving sizes

g
3 oz
85 g

Frequently asked questions about Cooked Pollock

How many calories in Cooked Pollock?

Cooked Pollock contains 86.616 kcal per 100 grams, sourced from USDA FoodData Central.

How much cholesterol is in Cooked Pollock?

Cooked Pollock contains 74 mg cholesterol and 166 mg sodium per 100 grams, per USDA FoodData Central.

What are the macros in Cooked Pollock?

Per 100 grams, Cooked Pollock contains 19.42 g protein, 0 g carbohydrates, and 0.995 g total fat.

Is Cooked Pollock good for keto or low-carb?

Yes — Cooked Pollock has 0 g net carbs per 100 g, fitting a low-carb plan.

Where does Cooked Pollock nutrition data come from?

Nutrition data for Cooked Pollock is sourced from USDA FoodData Central (FDC ID 173726). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/173726/nutrients.

Diet compatibility

  • Low carbUnder 10 g of net carbs per 100 g — compatible with low-carb and moderate-carb eating patterns.
  • Low calorieFewer than 100 kcal per 100 g, so it adds volume and nutrients to a plate without crowding out the calorie budget.
  • Low fatUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" on packaged foods.
  • High potassiumDelivers at least 20% of the Daily Value for potassium per 100 g — supports cardiovascular and electrolyte balance.
  • Paleo-friendlyFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
  • Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.

Foods that pair well with Cooked Pollock

Complementary ingredients from related USDA categories — useful starting points when planning a meal around Cooked Pollock.

3 meal ideas using Cooked Pollock

Starter templates matched to Cooked Pollock's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.

  • Breakfast

    Easy morning meal with cooked Pollock

    Use cooked Pollock alongside eggs, whole-grain toast, and fresh fruit for a breakfast that covers every macro without much effort.

  • Lunch

    Low-carb lunch built around cooked Pollock

    A big leafy salad with cooked Pollock, olive oil, seeds, and a hard-boiled egg keeps total carbs under 15 g while delivering satiating fats and protein.

  • Dinner

    Fiber-forward dinner featuring cooked Pollock

    Combine cooked Pollock with brown rice and black beans for a dinner that delivers 15+ g of fiber and a strong potassium-to-sodium ratio.

Where does this data come from?

Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.

Data sourced from USDA FoodData Central (FDC ID: 173726), accessed 2019-04-01.

Published: 2019-04-01

More foods in Finfish and Shellfish Products

Use Cooked Pollock in your next meal plan

Melio can build a complete week of meals around Cooked Pollock (or any food in our database), tailored to your macro goals and dietary preferences.

Create a meal plan
Cooked Pollock: 364 mg Potassium per 100g + recipes | План харчування