Pollock
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.
Variants (2)
Nutrition · per ~85 g serving · ≈ a palm-sized piece (~3 oz)
- Vitamin B123.1 mcg128% DV
- Niacin3.0 mg19% DV
- Selenium33.1 mcg60% DV
- Phosphorus229.5 mg18% DV
- Magnesium62.0 mg15% DV
- Potassium387.6 mg8% DV
- Omega3391.0 mg
- Omega-3 (ALA/EPA/DHA)~1.3 g
- Choline~128 mg
- Glutathione~13 mg
Score · 82/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin B12150% DV
- Selenium71% DV
- Niacin22% DV
- Phosphorus22% DV
- Magnesium17% DV
Overview
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.
Health Benefits (5)
- Supports cardiovascular health and reduced atherosclerosis riskstrongOmega-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
- Promotes cognitive function and neurological protectionstrongB12 is essential for myelin formation and homocysteine metabolism; choline and omega-3s support synaptic plasticity and reduce neuroinflammation associated with cognitive decline
- Preserves lean muscle mass and supports metabolic healthstrongComplete amino acid profile with high bioavailability supports protein synthesis; leucine content activates mTOR pathway for muscle maintenance, particularly important with aging
- Supports thyroid function and metabolic regulationmoderateIodine and selenium are essential cofactors for thyroid peroxidase and glutathione peroxidase enzymes required for thyroid hormone synthesis and T4-to-T3 conversion
- Reduces systemic inflammation markersmoderateEPA and DHA compete with arachidonic acid for COX/LOX enzyme pathways, producing less pro-inflammatory eicosanoids; selenium supports selenoprotein antioxidant defenses
Food Pairings
- ·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
- ·Combine with turmeric-based dishes because curcumin potentiates omega-3 effects on NF-κB inflammatory pathways and improves bioavailability when paired with black pepper
Practical Tips
- ·Select frozen wild-caught pollock over farmed when possible, as it typically contains lower contaminant loads and higher omega-3 density due to natural diet
- ·Steam or bake pollock at 180°C (350°F) for 12-15 minutes to preserve heat-sensitive B vitamins; avoid prolonged high-heat cooking that oxidizes omega-3 fatty acids
- ·Consume skin-on when available—the thin layer contains collagen and carotenoids that support skin elasticity and joint health
- ·Store frozen pollock at -18°C or below for up to 6 months; thaw in refrigerator overnight rather than at room temperature to minimize oxidation and bacterial growth
- ·Consume 2-3 servings (100-150g) weekly as part of a rotation with fatty fish (salmon) to achieve optimal omega-3 intake while minimizing potential mercury exposure
Optimal Timing
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
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
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other seafood
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.
What people ask about pollock
What is pollock?
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.
Is pollock healthy?
Pollock scores 82/100 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.
Is pollock high in protein?
Yes — it's a high-protein food. A 85 g serving provides about 20 g of protein (~40% of the 50 g daily value).
Is pollock high in fiber?
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in pollock?
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).
Is pollock keto-friendly?
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).
When is the best time to eat pollock?
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
How much pollock should I eat?
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.
Is pollock an allergen?
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.
What pairs well with pollock?
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.
Supplements that mirror Pollock's nutrient profile
Encyclopedia entries that supply the same signature nutrients pollock contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Pollock
These are the nutrients pollockcontributes 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.