FoundationFinfish and Shellfish Productsvalues per 100 g

Fish, pollock, raw

Energy

56 kcal / 100 g

Nutrients reported

119

Measured portions

Portion converter

Nutrition data is published per 100 g. Pick a portion to see what it works out to.

PortionHow manyOr enter grams

Total weight

177 g

1 fillet × 1 — using the published 177 g per portion

Nutrient	Per 100 g	In this amount
Energy(chosen energy value)	56 kcal	99 kcal
Water	86.7 g	153.5 g
Energy (Atwater General Factors)	53 kcal	94 kcal
Energy (Atwater Specific Factors)	56 kcal	99 kcal
Energy	235 kJ	416 kJ
Nitrogen	1.97 g	3.49 g
Protein	12.3 g	21.8 g
Total lipid (fat)	0.41 g	0.73 g
Total fat (NLEA)	0.40 g	0.71 g
Ash	1.36 g	2.41 g
Carbohydrate, by difference	0 g	0 g
Calcium, Ca	15.0 mg	26.6 mg
Iron, Fe	0.22 mg	0.39 mg
Magnesium, Mg	16.1 mg	28.5 mg
Phosphorus, P	284.0 mg	502.7 mg
Potassium, K	160.0 mg	283.2 mg

Estimates. Portion weights are the published averages for this food. A cup of chopped carrot and a cup of sliced carrot do not weigh the same, so treat the result as approximate.

About zeros. A value of 0 may mean the nutrient is genuinely absent, or that it was not measured / was below the limit of detection. USDA does not distinguish between the two, so this site does not use 0 values for filtering or for "free from" claims.

This converter does not use zero values to claim a food is free of anything, and it is not dietary or medical advice.

Nutrition per 100 g

119 nutrients reported for this food. "Samples" is the number of analytical samples the value is based on.

Nutrient	Per 100 g	Samples
Energy(chosen energy value)	56 kcal	—
Water	86.7 g	8
Energy (Atwater General Factors)	53 kcal	—
Energy (Atwater Specific Factors)	56 kcal	—
Energy	235 kJ	—
Nitrogen	1.97 g	9
Protein	12.3 g	—
Total lipid (fat)	0.41 g	8
Total fat (NLEA)	0.40 g	—
Ash	1.36 g	8
Carbohydrate, by difference	0 g	—
Calcium, Ca	15.0 mg	8
Iron, Fe	0.22 mg	8
Magnesium, Mg	16.1 mg	8
Phosphorus, P	284.0 mg	8
Potassium, K	160.0 mg	8
Sodium, Na	333.0 mg	8
Zinc, Zn	0.31 mg	8
Copper, Cu	0.03 mg	8
Manganese, Mn	0.01 mg	8
Selenium, Se	15.9 µg	8
Vitamin C, total ascorbic acid	0 mg	1
Thiamin	0.03 mg	3
Riboflavin	0.08 mg	3
Niacin	0.65 mg	3
Pantothenic acid	0.24 mg	3
Vitamin B-6	0.07 mg	3
Vitamin B-12	1.63 µg	3
Vitamin A, RAE	3.00 µg	—
Retinol	3.00 µg	1
Vitamin E (alpha-tocopherol)	0.49 mg	2
Tocopherol, beta	0 mg	2
Tocopherol, gamma	0 mg	2
Tocopherol, delta	0 mg	2
Tocotrienol, alpha	0 mg	2
Tocotrienol, beta	0 mg	2
Tocotrienol, gamma	0 mg	2
Tocotrienol, delta	0 mg	2
Vitamin D (D2 + D3), International Units	8 IU	3
Vitamin D (D2 + D3)	0.20 µg	—
Vitamin D3 (cholecalciferol)	0.20 µg	3
Vitamin K (phylloquinone)	0 µg	1
Vitamin K (Dihydrophylloquinone)	0 µg	1
Vitamin K (Menaquinone-4)	0 µg	1
Fatty acids, total saturated	0.13 g	—
SFA 4:0	0.00 g	8
SFA 6:0	0 g	8
SFA 8:0	0 g	8
SFA 10:0	0.00 g	8
SFA 11:0	0 g	8
SFA 12:0	0.00 g	8
SFA 14:0	0.00 g	8
SFA 15:0	0.00 g	8
SFA 16:0	0.09 g	8
SFA 17:0	0.00 g	8
SFA 18:0	0.03 g	8
SFA 20:0	0 g	8
SFA 22:0	0 g	8
SFA 24:0	0 g	8
Fatty acids, total monounsaturated	0.07 g	—
MUFA 14:1 c	0.00 g	—
MUFA 15:1	0.00 g	8
MUFA 16:1 c	0.00 g	8
MUFA 17:1	0.00 g	8
MUFA 17:1 c	0.00 g	—
MUFA 18:1 c	0.05 g	8
MUFA 20:1	0.01 g	8
MUFA 20:1 c	0.01 g	—
MUFA 22:1 c	0.00 g	8
MUFA 24:1 c	0.01 g	8
Fatty acids, total polyunsaturated	0.18 g	—
PUFA 18:2 c	0.01 g	—
PUFA 18:2 n-6 c,c	0.00 g	8
PUFA 18:2 CLAs	0 g	8
PUFA 18:3 c	0.00 g	—
PUFA 18:3 n-3 c,c,c (ALA)	0.00 g	8
PUFA 18:3 n-6 c,c,c	0 g	8
PUFA 18:4	0.00 g	8
PUFA 20:2 c	0.00 g	—
PUFA 20:2 n-6 c,c	0.00 g	8
PUFA 20:3 c	0.00 g	—
PUFA 20:3 n-3	0 g	8
PUFA 20:4 n-6	0.00 g	8
PUFA 20:4	0.01 g	8
PUFA 20:4c	0.01 g	—
PUFA 20:5c	0.05 g	—
PUFA 20:5 n-3 (EPA)	0.05 g	8
PUFA 22:2	0 g	8
PUFA 22:5 c	0.00 g	—
PUFA 22:4	0 g	8
PUFA 22:5 n-3 (DPA)	0.00 g	8
PUFA 22:6 c	0.12 g	—
PUFA 22:6 n-3 (DHA)	0.12 g	8
Fatty acids, total trans	0.02 g	—
Fatty acids, total trans-monoenoic	0.00 g	—
TFA 16:1 t	0 g	8
TFA 18:1 t	0.00 g	8
TFA 22:1 t	0 g	8
Fatty acids, total trans-dienoic	0.01 g	—
TFA 18:2 t not further defined	0.01 g	8
Cholesterol	46.0 mg	3
Tryptophan	0.18 g	1
Threonine	0.58 g	1
Isoleucine	0.62 g	1
Leucine	1.06 g	1
Lysine	1.21 g	1
Methionine	0.40 g	1
Cystine	0.14 g	1
Phenylalanine	0.51 g	1
Tyrosine	0.49 g	1
Valine	0.67 g	1
Arginine	0.93 g	1
Histidine	0.28 g	1
Alanine	0.75 g	1
Aspartic acid	1.31 g	1
Glutamic acid	2.08 g	1
Glycine	0.59 g	1
Proline	0.50 g	1
Serine	0.54 g	1

Why there is only one energy value here

USDA publishes three different energy nutrients (IDs 1008, 2047, 2048) plus a kilojoule value. This page uses 1008 — Energy — falling back to the others only when it is absent. Sites that mix them can report different calorie counts for the same food.

Published portion sizes

These are the measured weights this site uses for conversion.

Portion	Grams	Energy
1 fillet	177	99

Portions without a measured weight are listed but cannot be converted — we do not guess a weight for them.

Allergens: do not rely on this page

This dataset has no structured allergen field, and reference values describe a generic food — not the product you are holding. Always read the actual label before eating anything.

If you have a food allergy, treat this page as background information only.

Similar foods

Finfish and Shellfish Products

Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov. (Foundation Foods, release 2026-04-30) — https://fdc.nal.usda.gov/ · Data last updated 2026-09-27