Raw Pollock Fillets
Pollock fillets provide a high amount of lean protein while being very low in total and saturated fat. They are rich in potassium and phosphorus, which help maintain muscle and bone health. Additionally, they offer a notable level of vitamin B12, important for nervous system function. With a low calorie content, this fish is a wholesome choice for balanced eating.
Macronutrient distribution
A Serving (113.4 g) of Raw Pollock Fillets contains 104 calories, 22 g of protein, 0 g of carbohydrates, and 1.1 g of fat.
- Protein
- 22 g90%
- Fat
- 1.1 g10%
of calories
Calorie Burn
How long would it take to burn off 104 calories?
- Walking3.5 mph, moderate pace18 min
- YogaModerate effort, gentle pace26 min
- SwimmingFreestyle, moderate effort14 min
- Biking12–14 mph, moderate effort10 min
- StairsStair climbing, moderate pace13 min
- Running5 mph (12 min/mile)10 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (113.4 g)
Fats
- Total Fat1.1 / 83 g(1%)
- Saturated Fat0.15 / 25 g(1%)
- Monounsaturated Fat0.13 g
- Polyunsaturated Fat0.55 g
- Cholesterol80.5 / 300 mg(27%)
- Omega-30.5 g
- Omega-60.01 g
- Omega-90.08 g
- Oleic Acid0.08 g
- Erucic Acid0.01 g
- Stearic Acid0.05 g
- Linoleic Acid0.01 g
- Myristic Acid0.01 g
- Palmitic Acid0.1 g
- Arachidonic Acid0.03 g
- Docosahexaenoic Acid (DHA)0.4 g
- Docosapentaenoic Acid (DPA)0.02 g
- Eicosapentaenoic Acid (EPA)0.08 g
Protein
- Protein22 / 56 g(39%)
Amino Acids
- Lysine2.2 g
- Serine0.96 g
- Valine1.2 g
- Alanine1.3 g
- Cystine0.25 g
- Proline0.9 g
- Arginine1.7 g
- Histidine0.5 g
- Threonine1 g
- Isoleucine1.1 g
- Methionine0.71 g
- Tryptophan0.32 g
- Glutamic Acid3.7 g
- Aspartic Acid2.3 g
- Phenylalanine0.91 g
- Glycine1.1 g
- Leucine1.9 g
- Tyrosine0.87 g
Vitamins
- Vitamin A15.9 / 900 ug(2%)
- Vitamin D1.1 / 15 ug(8%)
- Vitamin E0.26 / 15 mg(2%)
- Vitamin K0.11 / 120 ug(0%)
- Vitamin B60.33 / 1.3 mg(25%)
- Vitamin B123.6 / 2.4 ug(151%)
- Thiamin (B1)0.05 / 1.2 mg(4%)
- Riboflavin (B2)0.21 / 1.3 mg(16%)
- Niacin (B3)3.7 / 16 mg(23%)
- Folate3.4 / 400 ug(1%)
- Pantothenic Acid (B5)0.41 / 5 mg(8%)
- Choline86 / 550 mg(16%)
Minerals
- Calcium68 / 1,000 mg(7%)
- Iron0.52 / 8 mg(7%)
- Magnesium76 / 420 mg(18%)
- Phosphorus250.6 / 700 mg(36%)
- Potassium403.7 / 3,400 mg(12%)
- Sodium97.5 / 2,300 mg(4%)
- Zinc0.53 / 11 mg(5%)
- Copper0.06 / 0.9 mg(6%)
- Manganese0.02 / 2.3 mg(1%)
- Selenium41.4 / 55 ug(75%)
Other
- Water88.7 / 3,700 g(2%)
Sources
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