scored 83/100
Pollock is a lean white fish rich in high-quality protein and omega-3 fatty acids, making it an excellent seafood choice for cardiovascular and metabolic health.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 83.
Pollock (Pollachius virens and related species) is a cold-water fish native to the North Atlantic and Pacific oceans, belonging to the cod family. It has been a staple protein source in Northern European and North American cuisines for centuries. As a lean fish, pollock provides approximately 17-20g of complete protein per 100g with minimal fat (0.9g), making it ideal for weight management and muscle maintenance. It delivers substantial amounts of vitamin B12, selenium, and iodine—critical micronutrients for cognitive function, thyroid health, and metabolic regulation. Pollock contains omega-3 polyunsaturated fatty acids (EPA and DHA), though in lower concentrations than fatty fish like salmon, but still sufficient to support cardiovascular and inflammatory responses. The low mercury content compared to larger predatory fish makes it a sustainable choice for frequent consumption. Its accessibility, affordability, and mild flavor profile make pollock particularly valuable for individuals seeking consistent seafood intake without the cost premium of salmon or halibut, supporting long-term dietary adherence for longevity-focused nutrition strategies.
Omega-3 fatty acids (EPA/DHA) reduce triglycerides, lower blood pressure, and decrease platelet aggregation; selenium acts as a cofactor for glutathione peroxidase, protecting arterial endothelium from oxidative damage
B12 is essential for myelin formation and homocysteine metabolism; choline and omega-3s support synaptic plasticity and reduce neuroinflammation associated with cognitive decline
Complete amino acid profile with high bioavailability supports protein synthesis; leucine content activates mTOR pathway for muscle maintenance, particularly important with aging
Iodine and selenium are essential cofactors for thyroid peroxidase and glutathione peroxidase enzymes required for thyroid hormone synthesis and T4-to-T3 conversion
EPA and DHA compete with arachidonic acid for COX/LOX enzyme pathways, producing less pro-inflammatory eicosanoids; selenium supports selenoprotein antioxidant defenses
Lunch or early dinner consumption optimizes amino acid availability for muscle protein synthesis throughout the afternoon and evening; selenium and iodine support afternoon metabolic efficiency and thyroid hormone peaks
Breaks a fast
Avoid consuming immediately before sleep as the high protein content may delay gastric emptying in sensitive individuals; midday consumption allows 4+ hours for digestion before recumbency
Per 100 g of the default form. Bars show how much higher or lower pollock is than the average across 13 peer foods in this category. Green means a favorable direction; amber means the opposite.
Pollock is classified as a seafood. Pollock is a lean white fish rich in high-quality protein and omega-3 fatty acids, making it an excellent seafood choice for cardiovascular and metabolic health.
Pollock scores 83/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin B12, Selenium, Niacin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Yes — it's a high-protein food. A 85 g serving provides about 20 g of protein (~40% of the 50 g daily value).
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 85 g serving, pollock is highest in Vitamin B12 (~128% DV), Selenium (~60% DV), Niacin (~19% DV), Phosphorus (~18% DV), Magnesium (~15% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 0 g of net carbs (0 g total minus 0 g fiber).
Best in the midday. Lunch or early dinner consumption optimizes amino acid availability for muscle protein synthesis throughout the afternoon and evening; selenium and iodine support afternoon metabolic efficiency and thyroid hormone peaks
A typical serving is around 85 g (~94 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating pollock alongside several other seafood sources.
Pollock falls into the fish or shellfish group, which is a common allergen. If you have a known allergy or sensitivity in this category, avoid it and consult a clinician before adding it back.
Pollock pairs nicely with: Pair with leafy greens (spinach, kale) because fat-soluble vitamins A, E, and K enhance absorption of omega-3s and support cardiovascular benefits; Combine with cruciferous vegetables (broccoli, Brussels sprouts) because their sulfur compounds support Phase 2 liver detoxification of environmental contaminants and enhance iodine utilization; Serve with lemon or citrus because ascorbic acid enhances non-heme iron absorption from accompanying vegetables and supports collagen synthesis for vascular integrity; Pair with olive oil because polyphenols in EVOO synergize with omega-3s to reduce lipid peroxidation and enhance anti-inflammatory signaling.
Encyclopedia entries that supply the same signature nutrients pollock contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients pollock contributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.