Pollock

Nutrition per ~85 g · a palm-sized piece (~3 oz)

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

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.

What it feeds primary sources only

Systems

Pathways

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

Pairs 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
• Combine with turmeric-based dishes because curcumin potentiates omega-3 effects on NF-κB inflammatory pathways and improves bioavailability when paired with black pepper

In the kitchen

• 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

When to eat it 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

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