Pollock is one of the healthiest fish you can eat. It’s high in protein, extremely low in mercury, rich in omega-3 fatty acids, and affordable enough to eat multiple times a week. A 100-gram serving contains just 92 calories, making it one of the leanest protein sources available.
Nutritional Profile
Pollock is a white fish with mild flavor and fine texture, similar to cod or haddock. At 92 calories per 100 grams, it delivers a substantial amount of protein with very little fat. Most of the fat it does contain comes in a form you actually want: omega-3 fatty acids.
A 100-gram serving of raw Alaska pollock provides 50% of your daily value for vitamin B12, 37% for iodine, and 32% for selenium. Vitamin B12 is essential for nerve function and red blood cell production, and many people don’t get enough of it. Selenium supports thyroid function and acts as an antioxidant, while iodine is critical for thyroid hormone production. Getting meaningful amounts of all three from a single low-calorie food is uncommon outside of seafood.
Omega-3 Content
Pollock contains about 0.5 grams of omega-3 fatty acids per 100 grams of fish, split between two key types: roughly 0.1 grams of EPA and 0.4 grams of DHA. That’s less than fatty fish like salmon or mackerel, but it’s still a meaningful amount, especially if you eat pollock regularly.
DHA is the omega-3 most concentrated in your brain and retina, and it plays a central role in cognitive function. EPA is more closely linked to reducing inflammation throughout the body. Both have strong evidence behind them for supporting heart health. Because pollock is inexpensive and widely available (it’s the fish in most fish sticks and imitation crab), it’s a practical way to build omega-3s into your diet without a big grocery bill.
Mercury Levels
This is where pollock really stands out. The FDA reports an average mercury concentration of just 0.031 parts per million for pollock. To put that in perspective, canned light tuna averages 0.126 ppm, canned albacore tuna hits 0.350 ppm, and fresh bigeye tuna reaches 0.689 ppm. Pollock has roughly one-tenth the mercury of the most common canned tuna.
The EPA and FDA jointly classify pollock as a “Best Choices” fish, their lowest-risk category. Their guidance recommends eating two to three servings per week from this list. For children, pollock is specifically named among the fish low enough in mercury to safely eat at the higher end of recommended intake. Pregnant and breastfeeding women can also eat two to three servings per week without concern.
Heart and Metabolic Health
The cardiovascular benefits of eating pollock come primarily from its omega-3 content and its role as a replacement for higher-fat protein sources. Swapping red meat or processed meat for a lean white fish like pollock reduces your intake of saturated fat while adding EPA and DHA. Over time, this pattern is consistently associated with lower triglyceride levels, reduced inflammation, and better blood pressure regulation.
Animal research on Alaska pollock protein has also shown improvements in insulin sensitivity and reductions in fatty liver, though these findings haven’t been confirmed in large human trials. The omega-3 fats in pollock, however, have decades of human evidence supporting their role in lowering blood triglycerides.
Sustainability
If you care about where your food comes from, Alaska pollock is one of the most responsibly managed fisheries in the world. It has held Marine Stewardship Council (MSC) certification continuously since 2005 and was recertified in 2026 for another five-year period. The fishery operates with strict catch limits, real-time monitoring, and bycatch controls across the Eastern Bering Sea and Gulf of Alaska. Stock health is assessed regularly, and the population is not considered overfished.
How to Use It
Pollock has a mild, clean taste and a fine, flaky texture that works well baked, pan-fried, air-fried, or in soups and tacos. It doesn’t have the strong “fishy” flavor that turns some people off of seafood, which makes it a good starting point if you’re trying to eat more fish. It takes on seasoning and sauces easily. You’ve likely already eaten it without realizing: pollock is the primary fish in fast-food fish sandwiches, frozen fish sticks, and surimi (imitation crab).
Because it’s a lean fish, pollock can dry out if overcooked. It cooks quickly, usually in 10 to 12 minutes in a 400°F oven for a standard fillet. A light coating of oil or a breadcrumb crust helps retain moisture. Frozen pollock fillets are widely available, often cheaper than fresh, and nutritionally equivalent since the fish is typically flash-frozen shortly after harvest.