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Pollock is a mild white fish in the cod family, and you have probably eaten it without seeing the name: Alaska pollock is used in fish fillets, fish sticks and surimi seafood. In USDA data, cooked pollock is lean and high in protein, with vitamin B12 and selenium, and the FDA and EPA place pollock in their lowest-mercury group of fish. So is pollock healthy? Plain pollock fillets have a strong nutrition profile; breaded and processed pollock products are a different food. This guide covers pollock nutrition, the two fish sold as pollock, what goes into fish sticks and surimi, the FDA mercury data and food safety.
Peptide Labs does not sell pollock or pollock products. This article is general nutrition information, not medical advice.
Key Takeaways
- Two different fish are sold as pollock: Alaska pollock from the North Pacific and Atlantic pollock from New England waters; both are in the cod family.
- Per USDA, cooked pollock is lean protein with more than a full day's vitamin B12 Daily Value in 85 grams, plus selenium and phosphorus.
- The FDA and EPA place pollock in their lowest-mercury group; FDA testing found a mean of 0.031 parts per million.
- NOAA says Alaska pollock is the main ingredient in some popular foods such as fish sticks and surimi-based seafood.
- Breaded fish sticks have about three times the calories of plain cooked pollock per 85 grams in USDA data.
What is pollock? Alaska pollock vs Atlantic pollock
The word pollock covers two separate species. Alaska pollock (Gadus chalcogrammus) lives throughout the North Pacific and is most common in the Bering Sea. NOAA Fisheries calls the Alaska pollock fishery one of the largest fisheries in the world and the biggest fishery in the United States by volume. Its 2023 stock assessment found the Eastern Bering Sea stock not overfished, and 2023 catch data showed it was not subject to overfishing. Atlantic pollock (Pollachius virens) is a different fish caught off New England and the Mid-Atlantic; NOAA notes its greenish hue and darker flesh, and its 2024 assessment found that stock not overfished and not subject to overfishing either.
Both are members of the cod family, which is why pollock cooks much like cod and haddock: white, flaky and mild. Alaska pollock is usually the one in frozen fillets and processed seafood in US stores, while Atlantic pollock is more often sold fresh in the Northeast. Check the label or ask at the counter if you want to know which one you have.
Pollock nutrition
USDA’s SR Legacy database has three cooked pollock entries. The plain Alaska pollock entry lacks values for vitamin B12 and selenium, so the table also shows the dry-heat Alaska entry, which USDA notes may contain additives to retain moisture, and cooked Atlantic pollock. Values are per 85 grams (about 3 ounces), with FDA percent Daily Values.
| Per 85 g, cooked (USDA FDC ID) | Alaska pollock (173726) | Alaska, dry heat, may contain additives (173681) | Atlantic pollock (174237) |
|---|---|---|---|
| Calories | 74 | 94 | 100 |
| Protein | 16.5 g (33%) | 20.0 g (40%) | 21.2 g (42%) |
| Total fat | 0.9 g (1%) | 1.0 g (1%) | 1.1 g (1%) |
| Sodium | 141 mg (6%) | 356 mg (15%) | 94 mg (4%) |
| Vitamin B12 | Not listed | 3.1 mcg (130%) | 3.1 mcg (130%) |
| Selenium | Not listed | 37.5 mcg (68%) | 39.8 mcg (72%) |
| Niacin | Not listed | 3.4 mg (21%) | 3.4 mg (21%) |
| Phosphorus | 175 mg (14%) | 227 mg (18%) | 241 mg (19%) |
| EPA + DHA | 0.28 g | 0.43 g | 0.46 g |
The headline in pollock nutrition is lean protein: around 20 grams in a cooked 85 gram portion with about a gram of fat, per USDA. Where USDA lists it, vitamin B12 is above the full Daily Value, and selenium is around two thirds to three quarters of it. Our vitamin B12 foods, selenium and high-protein foods guides put those numbers in context.
Two details are worth noticing. First, sodium: the Alaska entry that may contain moisture-retaining additives lists about two and a half times the sodium of the plain Alaska entry, so if sodium matters to you, check the ingredient list and Nutrition Facts on frozen fillets. Second, pollock carries more EPA and DHA than haddock or cod in USDA data, but still far less than oily fish; our omega-3 guide covers the richer sources.
Pollock in fish sticks and surimi
NOAA Fisheries says Alaska pollock is the main ingredient in some of the most popular seafood foods, including fish sticks and imitation crab. Its species page adds that about a quarter of pollock products are surimi, almost one fifth is roe (fish eggs), and close to half are fillets. Surimi is a paste made from minced fish that is shaped and flavored into products such as imitation crab; the USDA database files imitation crab as made from surimi. The full story on crab and imitation crab is in our crab guide; here is how these processed foods compare with plain pollock in USDA data, per 85 grams:
| Per 85 g (USDA FDC ID) | Calories | Protein | Carbohydrate | Fat | Sodium |
|---|---|---|---|---|---|
| Alaska pollock, cooked (173726) | 74 | 16.5 g (33%) | 0 g | 0.9 g (1%) | 141 mg (6%) |
| Fish sticks, frozen, prepared (174195) | 235 | 9.4 g (19%) | 18.4 g (7%) | 13.8 g (18%) | 342 mg (15%) |
| Surimi (173702) | 84 | 12.9 g (26%) | 5.8 g (2%) | 0.8 g (1%) | 122 mg (5%) |
| Imitation crab, made from surimi (174203) | 81 | 6.5 g (13%) | 12.8 g (5%) | 0.4 g (1%) | 450 mg (20%) |
The USDA fish sticks entry does not name a species, so read it as a general picture of breaded, prepared fish sticks rather than a specific brand. Compared with plain cooked pollock, it lists about three times the calories, roughly half the protein, and added carbohydrate and fat from the breading and frying. One USDA fish stick piece of 57 grams has 158 calories and 229 milligrams of sodium. Imitation crab keeps the calories low but has less than half the protein of plain pollock and more sodium and carbohydrate, a sign that other ingredients are added during processing. Neither is a bad food, but they are not the same as a pollock fillet, and labels vary widely.
Is pollock healthy? Mercury and the FDA advice
On mercury, pollock is one of the lowest-scoring fish. The FDA and EPA advice about eating fish, revised in October 2021 and written for people who might become or are pregnant or breastfeeding and for children ages 1 to 11, places pollock in its lowest-mercury group. FDA testing from 1991 to 2008 found a mean of 0.031 parts per million across 95 pollock samples, with a median of just 0.003. In the same FDA table, cod averaged 0.111 and swordfish 0.995. CDC’s guidance for pregnant women names Pollock among fish that contain low amounts of mercury, alongside shrimp, canned light tuna, salmon and catfish.
So is pollock healthy? Plain pollock is a lean, low-mercury source of protein, B12 and selenium, per USDA and FDA data. The bigger nutrition differences come from the form you choose: a baked fillet and a breaded, fried fish stick are very different foods. How often to eat fish depends on age, pregnancy and the rest of your diet; the FDA chart gives the official guidance for its audience, and a clinician or registered dietitian can help you apply it. Our pescatarian diet guide covers building meals around seafood, and tilapia and shrimp are other low-mercury options with their own guides.
Cooking pollock and food safety
- Cook it through: CDC advises cooking seafood to an internal temperature of at least 145 degrees Fahrenheit, and lists raw or undercooked fish as the cause of anisakiasis, a parasitic infection. Pollock is done when it is opaque and flakes easily.
- Frozen fillets: read the ingredient list for added solutions and the Nutrition Facts for sodium, since USDA values differ between entries.
- Fish sticks and surimi products: compare labels for sodium, carbohydrate and fat, and check the allergen statement, since processed seafood can contain other ingredients.
- Allergy: fish is one of the nine major food allergens under US law, so packaged foods must declare it.
Frequently Asked Questions
Is pollock healthy?
Plain pollock is lean and, per USDA, high in protein, vitamin B12 and selenium. The FDA and EPA place it in their lowest-mercury group. Breaded products add calories, fat and sodium.
What is Alaska pollock?
Alaska pollock (Gadus chalcogrammus) is a cod-family fish from the North Pacific, most common in the Bering Sea. NOAA calls it the largest US fishery by volume.
Is pollock the same as cod?
No, but they are relatives. Both Alaska and Atlantic pollock belong to the cod family and cook much like cod and haddock.
Is pollock high in mercury?
No. FDA testing found a mean of 0.031 parts per million across 95 samples, and CDC names pollock among fish low in mercury.
Are fish sticks made from pollock?
Many are. NOAA says Alaska pollock is the main ingredient in some popular foods such as fish sticks. Check the ingredient list to see which fish a product uses.
Is imitation crab made from pollock?
Imitation crab is made from surimi, a fish paste, and NOAA says about a quarter of pollock products are surimi. The label lists the fish and other ingredients used.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Haddock: Nutrition, Mercury and Haddock vs Cod, Crab Nutrition: Calories, Protein and Imitation Crab Facts, Cod Fish: Nutrition, Atlantic vs Pacific Cod and Is Cod Healthy?.