17 Fit Food calories Fish and seafood
Pollock calories and nutrition facts
Per 100 g: 76 kcal — 17.2 g protein, 0.82 g fat and 0 g carbs.
Alaska pollock is the mild white fish behind many fish fingers, breaded fillets and fast-food fish sandwiches, and it’s also the usual base of surimi crab sticks. On its own it’s one of the leanest fish around, about 76 kcal per 100 g raw with almost no fat, so the coating and the frying oil decide the final number. It’s rich in iodine and vitamin B12.
- High in protein
- Low fat
- High in vitamin B12
- High in iodine
- Protein 90%
- Fat 10%
- Carbs 0%
In everyday portions
- Typical serving · 150 g 114 kcal
- 100 kcal is 130 g this much of it gives 100 kcal
- 20 g of protein is 115 g this much to eat for 20 g of protein
- Energy density Low 0.76 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Raw | 76 | 17.2 | 0.82 | 0 |
| Baked | 87 | 19.4 | 0.99 | 0 |
| Cooked | 100 | 24.4 | 0.25 | 0 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Raw
Energy and macros
- Energy 76 kcal 4%
- Protein 17.2 g 34%
- Fat 0.82 g 1%
- Carbs available, without fibre 0 g 0%
- Fibre 0 g
- Salt 0.4 g 7%
Where the calories come from
- Protein 90%
- Fat 10%
- Carbs 0%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.36 mg 3%
- Vitamin K 0.16 µg <1%
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.1 mg 9%
- Vitamin B2 (riboflavin) 0.13 mg 9%
- Vitamin B3 (niacin) 2.6 mg 16%
- Vitamin B5 (pantothenic acid) 0.22 mg 4%
- Vitamin B6 0.04 mg 3%
- Folate (B9) 4 µg 2%
- Vitamin B12 1.8 µg 72%
- Choline no data
Minerals
- Potassium 331 mg 17%
- Calcium 12 mg 2%
- Phosphorus 190 mg 27%
- Magnesium 34 mg 9%
- Iron 0.27 mg 2%
- Zinc 0.4 mg 4%
- Copper 0.041 mg 4%
- Manganese 0.011 mg <1%
- Selenium no data
- Iodine 64 µg 43%
- Sodium 159 mg 7%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- Low fat
- High in vitamin B12
- High in iodine
- Source of phosphorus
- Source of potassium
- Source of vitamin B3
Baked
Energy and macros
- Energy 87 kcal 4%
- Protein 19.4 g 39%
- Fat 0.99 g 1%
- Carbs available, without fibre 0 g 0%
- Fibre 0 g
- Salt 0.41 g 7%
Where the calories come from
- Protein 90%
- Fat 10%
- Carbs 0%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A no data
- Vitamin D 0.73 µg 15%
- Vitamin E 0.84 mg 7%
- Vitamin K 0.4 µg <1%
- Vitamin C 1.1 mg 1%
- Vitamin B1 (thiamin) 0.007 mg <1%
- Vitamin B2 (riboflavin) 0.033 mg 2%
- Vitamin B3 (niacin) 1.1 mg 7%
- Vitamin B5 (pantothenic acid) 0.25 mg 4%
- Vitamin B6 0.072 mg 5%
- Folate (B9) 33.7 µg 17%
- Vitamin B12 0.94 µg 38%
- Choline no data
Minerals
- Potassium 364 mg 18%
- Calcium 13 mg 2%
- Phosphorus 206 mg 29%
- Magnesium 37 mg 10%
- Iron 0.29 mg 2%
- Zinc 0.44 mg 4%
- Copper 0.043 mg 4%
- Manganese 0.011 mg <1%
- Selenium 22.1 µg 40%
- Iodine 150 µg 100%
- Sodium 166 mg 7%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- Low fat
- High in iodine
- High in selenium
- High in vitamin B12
- Source of phosphorus
- Source of potassium
- Source of folate
Cooked
Energy and macros
- Energy 100 kcal 5%
- Protein 24.4 g 49%
- Fat 0.25 g <1%
- Carbs available, without fibre 0 g 0%
- Fibre 0 g
- Salt 0.23 g 4%
Where the calories come from
- Protein 98%
- Fat 2%
- Carbs 0%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A no data
- Vitamin D 0.73 µg 15%
- Vitamin E 0.84 mg 7%
- Vitamin K 0.4 µg <1%
- Vitamin C 1.1 mg 1%
- Vitamin B1 (thiamin) 0.007 mg <1%
- Vitamin B2 (riboflavin) 0.033 mg 2%
- Vitamin B3 (niacin) 1.1 mg 7%
- Vitamin B5 (pantothenic acid) 0.25 mg 4%
- Vitamin B6 0.072 mg 5%
- Folate (B9) 33.7 µg 17%
- Vitamin B12 0.94 µg 38%
- Choline no data
Minerals
- Potassium 388 mg 19%
- Calcium 18.9 mg 2%
- Phosphorus 230 mg 33%
- Magnesium 34.8 mg 9%
- Iron 0.2 mg 1%
- Zinc 0.46 mg 5%
- Copper 0.042 mg 4%
- Manganese 0.006 mg <1%
- Selenium 22.1 µg 40%
- Iodine 150 µg 100%
- Sodium 91.4 mg 4%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- Fat-free
- Low salt
- High in iodine
- High in selenium
- High in vitamin B12
- High in phosphorus
- Source of potassium
- Source of folate
Fish and seafood
Among fish and seafood
The category in the 17 Fit catalog: 183 foods. Compared per 100 g.
- 94% Fewer calories than 94% of fish and seafood.
Similar in composition
The foods with the nearest calories and macros.
The whole table: Fish and seafood17 Fit
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 173725.
The vitamins and minerals it lacked come from BLS (Germany).
Carbs are available carbohydrates, without fibre, as on EU labels.