Calories per serving
| Serving | Kcal | P | F | C |
|---|---|---|---|---|
| 100 g | 72 | 15.9 | 0.9 | 0.0 |
| Serving, 150 g | 108 | 23.9 | 1.4 | 0.0 |
| Fillet of one fish, 200 g | 144 | 31.8 | 1.8 | 0.0 |
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FoodMate Score of the food
This is a score for the food on its own, by its composition per 100 g, using the same formula the app applies to a meal. On a plate with other foods the result will differ: buckwheat with vegetables scores higher than buckwheat alone.
How it changes with different cooking methods
| Version | Serving |
|---|---|
| Raw fillet | 108 kcal |
| Boiled | 118 kcal |
| Oven-baked without oil | 135 kcal |
| Fried in flour and oil | 204 kcal |
| In batter | 270 kcal |
Micronutrients
Values for a standard serving, as a percentage of the daily value for an adult.
| Nutrient | Per serving | % DV |
|---|---|---|
| Iodine | 225 mcg | 150% |
| Vitamin B12 | 4.5 mcg | 150% |
| Phosphorus | 360 mg | 51% |
| Selenium | 33 mcg | 47% |
How many calories are in pollock
Pollock is one of the leanest fish: 72 kcal per 100 g of raw fillet, 15.9 g of protein and 0.9 g of fat. A 150 g serving is 108 kcal and 24 g of protein, the fillet of one fish of about 200 g is 144 kcal. If you buy a headless fish, the edible part is about two thirds of the weight, the rest is bones and skin. Frozen fillets are often covered with ice glaze, so the real fish weight is less than on the pack.
Boiled, baked and fried pollock
Boiled pollock is almost as light as raw: about 79 kcal per 100 g. In the oven without oil the fish loses more water and comes to about 90. Fried in flour and oil it is about 136 kcal, in batter about 180: the batter acts as a sponge for oil. If you want it fried, fry it without flour in a non-stick pan with a teaspoon of oil, and the serving stays around 120 kcal.
Pollock roe and fish cakes
Salted pollock roe is about 131 kcal per 100 g, 13 kcal in a 10 g teaspoon, and very salty. Pollock fish cakes with bread and egg come to 140-170 kcal per 100 g depending on the frying. Breaded pollock fish sticks are about 200-230 kcal: they contain a noticeable share of batter and oil.
Pollock for weight loss
Pollock is a cheap source of protein with almost no fat: 24 g of protein for 108 kcal. A 150 g serving gives one and a half days of iodine and vitamin B12 and half the daily phosphorus. In a calorie deficit pollock is easy to bake with vegetables or stew in tomato: the plate is filling, and it has fewer calories than chicken breast.
How to count your serving
Weigh the fillet before cooking and multiply by 0.72, counting oil and flour separately. If the fish is already on a plate with mashed potatoes or vegetables, take a photo in MyFoodMate AI and the app counts the whole dish.