Pollock, Raw
Pollock is a lean fish packed with high-quality protein, perfect for a balanced diet. It has very low total and saturated fat content, making it a great choice for light, healthy eating. This fish is a valuable source of B vitamins, especially B12, which supports the nervous system. It also provides essential minerals like potassium, phosphorus, and magnesium that contribute to overall wellness.
Macro Impact
A Serving (113.4 g) of Pollock, Raw contains 102 calories, 20.4 g of protein, 0 g of carbohydrates, and 0.91 g of fat.
Calorie Burn
How long would it take to burn off 102 calories?
- Walking3.5 mph, moderate pace18 min
- YogaModerate effort, gentle pace26 min
- SwimmingFreestyle, moderate effort13 min
- Biking12–14 mph, moderate effort10 min
- StairsStair climbing, moderate pace13 min
- Running5 mph (12 min/mile)9 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)
Carbohydrates
- Carbohydrates0 / 313 g(0%)
- Dietary Fiber0 / 38 g(0%)
- Soluble Fiber0 g
- Insoluble Fiber0 g
- Total Sugars0 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat0.91 / 83 g(1%)
- Saturated Fat0.17 / 25 g(1%)
- Trans Fat0.01 g
- Monounsaturated Fat0.14 g
- Polyunsaturated Fat0.6 g
- Cholesterol68 / 300 mg(23%)
- Omega-30.5 g
- Omega-60.03 g
- Omega-90.07 g
- Oleic Acid0.06 g
- Capric Acid0 g
- Erucic Acid0.01 g
- Lauric Acid0 g
- Stearic Acid0.03 g
- Caprylic Acid0 g
- Linoleic Acid0.01 g
- Myristic Acid0.01 g
- Palmitic Acid0.1 g
- Linolenic Acid0 g
- Eicosenoic Acid0.01 g
- Arachidonic Acid0.01 g
- Alpha-Linolenic Acid (ALA)0 g
- Docosahexaenoic Acid (DHA)0.4 g
- Gamma-Linolenic Acid (GLA)0 g
- Docosapentaenoic Acid (DPA)0.02 g
- Eicosapentaenoic Acid (EPA)0.08 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0 g
Protein
- Protein20.4 / 56 g(36%)
Amino Acids
- Lysine1.4 g
- Serine0.69 g
- Valine0.83 g
- Alanine0.99 g
- Cystine0.18 g
- Cysteine0 g
- Proline0.62 g
- Taurine0 mg
- Arginine1.1 g
- Histidine0.42 g
- Threonine0.74 g
- Isoleucine0.79 g
- Methionine0.51 g
- Tryptophan0.2 g
- Glutamic Acid2.6 g
- Aspartic Acid1.6 g
- Phenylalanine0.66 g
- Glycine0.78 g
- Leucine1.4 g
- Tyrosine0.6 g
Vitamins
- Vitamin A11.3 / 900 ug(1%)
- Vitamin C0.52 / 90 mg(1%)
- Vitamin D1.7 / 15 ug(11%)
- Vitamin E0.48 / 15 mg(3%)
- Vitamin K0.11 / 120 ug(0%)
- Vitamin B60.18 / 1.3 mg(14%)
- Vitamin B122.5 / 2.4 ug(104%)
- Thiamin (B1)0.05 / 1.2 mg(4%)
- Riboflavin (B2)0.11 / 1.3 mg(9%)
- Niacin (B3)3.7 / 16 mg(23%)
- Folate3.4 / 400 ug(1%)
- Pantothenic Acid (B5)0.34 / 5 mg(7%)
- Biotin1.9 / 30 ug(6%)
- Choline86 / 550 mg(16%)
Minerals
- Calcium17 / 1,000 mg(2%)
- Iron0.34 / 8 mg(4%)
- Magnesium43.1 / 420 mg(10%)
- Phosphorus263.1 / 700 mg(38%)
- Potassium396.9 / 3,400 mg(12%)
- Sodium102.1 / 2,300 mg(4%)
- Zinc0.42 / 11 mg(4%)
- Copper0.04 / 0.9 mg(4%)
- Manganese0.01 / 2.3 mg(1%)
- Selenium30.6 / 55 ug(56%)
- Iodine283.5 / 150 ug(189%)
- Chromium0.23 / 35 ug(1%)
- Molybdenum0 / 45 ug(0%)
- Chloride0 / 2,300 mg(0%)
Other
- Water93 / 3,700 g(3%)
- Caffeine0 mg
- Alcohol0 g
Sources
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