Alaska pollockcalories and nutrition per 100 g
100 g raw
76kcal
Protein, fat and carbs per 100 g
- Protein
- 17.2 g
- 90% of energy
- Fat
- 0.8 g
- 10% of energy
- Carbs
- 0 g
- 0% of energy
- Fiber
- 0 g
- Sugar
- 0 g
- Boiled, 100 g
- 95 kcal
- Roasted, 100 g
- 101 kcal
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How cooking changes it
Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.
| Method | Yield | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Raw | 100% | 76 kcal | 17.2 g | 0.8 g | 0 g |
| Boiled | 80% | 95 kcal | 21.5 g | 1 g | 0 g |
| Steamed | 85% | 89 kcal | 20.2 g | 1 g | 0 g |
| Roasted | 75% | 101 kcal | 22.9 g | 1.1 g | 0 g |
| Fried | 80% | 95 kcal | 21.5 g | 1 g | 0 g |
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 14 mcg | 2% |
| Vitamin D | 1 mcg | 7% |
| Vitamin E | 0.23 mg | 2% |
| Vitamin K | 0.1 mcg | 0% |
| Vitamin B1 (thiamine) | 0.05 mg | 5% |
| Vitamin B2 (riboflavin) | 0.19 mg | 17% |
| Vitamin B3 (niacin) | 3.3 mg | 23% |
| Vitamin B6 (pyridoxine) | 0.29 mg | 22% |
| Vitamin B9 (folate) | 3 mcg | 1% |
| Vitamin B12 (cobalamin) | 3.2 mcg | 133% |
| Choline | 75.8 mg | 18% |
| Calcium | 12 mg | 1% |
| Iron | 0.27 mg | 2% |
| Magnesium | 34 mg | 11% |
| Phosphorus | 190 mg | 27% |
| Potassium | 331 mg | 13% |
| Sodium | 159 mg | 8% |
| Zinc | 0.4 mg | 5% |
| Selenium | 36.5 mcg | 66% |
| Copper | 0.04 mg | 4% |
| Manganese | 0.01 mg | 1% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
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Data: USDA FoodData Central, record “Fish, pollock, Alaska, raw”.