Pollock Nutrition Facts: Health Benefits and Calories Explained
Growing up near the coast, I learned seafood is more than just food. It’s full of nutrients. Pollock, often overlooked, became a favorite in our family. Its nutritional profile amazed me with its health benefits and lean, affordable nature.
Exploring pollock’s nutritional value is a great start. This fish is packed with nutrients and is easy on the wallet. At 94 calories per 3-ounce serving, it’s a protein-rich choice for those watching their diet.
Pollock has 24 grams of protein per 100 grams and low mercury levels. It’s a top pick for seafood lovers. The American Heart Association suggests eating fish twice a week, and pollock is perfect for that.
Key Takeaways
- Low-calorie fish with high protein content
- Safe for regular consumption with low mercury levels
- Supports heart and muscle health
- Affordable seafood option
- Versatile in cooking methods
Table of Contents
Understanding Pollock Nutrition: A Complete Overview
Dive into the world of pollock, a nutritional powerhouse that offers exceptional health benefits. This versatile whitefish packs a remarkable nutritional profile. It can enhance your diet and support overall wellness.
Pollock stands out as an excellent source of high-quality protein and essential nutrients. A single 3-ounce serving delivers an impressive 19 grams of protein. This makes it an ideal choice for those seeking lean protein sources.
Essential Nutrients in Pollock
The nutritional value of pollock extends far beyond its protein content. This fish provides a range of critical vitamins and minerals that support your health:
- Rich in vitamin B12 for energy production
- Contains selenium for immune system support
- Provides phosphorus for bone health
- Low in calories (110 calories per 100 grams)
Calories and Macronutrient Breakdown
When examining pollock protein content, you’ll find an impressive nutritional profile:
| Nutrient | Amount per 100g |
|---|---|
| Protein | 23 grams |
| Fat | 1.2 grams |
| Calories | 110 |
| Omega-3 Fatty Acids | 600 mg |
Vitamins and Minerals Content
Pollock vitamins and minerals contribute significantly to its nutritional power. The fish is particularly notable for its micronutrient profile. It includes essential elements that support various bodily functions.
Pro tip: Pollock’s low mercury levels make it a safe seafood option for everyone. This includes pregnant women and children.
Health Benefits of Consuming Pollock
Pollock is a lean fish that’s great for your diet. It’s packed with nutrients that boost your overall health. Adding pollock to your meals can bring many benefits to your body.
Pollock’s health perks touch on many areas of health. Here are some key benefits of eating this fish:
- Heart Health Support: It has omega-3 fatty acids that lower heart disease risks
- Protein Powerhouse: With 19.4 grams of protein per 100 grams, it helps muscles grow and stay strong
- Weight Management: It’s low in calories and fat, making it good for those watching their diet
- Brain Function: Vitamin B12 and omega-3s help keep your brain sharp and memory strong
Research shows pollock has special health benefits. A study in the Journal of Food Science found that Alaska pollock protein might stop memory loss with age. This makes pollock a smart choice for keeping your mind sharp.
The FDA says to eat pollock 2-3 times a week for a healthy diet. It’s safe for pregnant women, kids, and people who eat a lot of seafood. Choosing pollock means you’re picking a fish that’s full of nutrients and supports your health in many ways.
Omega-3 Content and Its Importance
Pollock is a nutritional powerhouse, especially for omega-3 fatty acids. These nutrients are key for your health, like your heart and brain. Knowing how much omega-3 is in pollock helps you choose better foods.
Pollock has about 0.5 g of omega-3 fatty acids per 100g. It’s a great source of these nutrients. The omega-3s in pollock are mainly EPA and DHA.
Types of Omega-3s in Pollock
The omega-3s in pollock offer many health benefits. EPA and DHA are crucial for:
- Keeping your heart healthy
- Lowering inflammation
- Boosting brain function
- Improving eye health
Daily Recommended Intake
Experts say we should eat 250-500 mg of EPA and DHA daily. Eating pollock can help you reach this goal. Regularly eating pollock can:
- Lower triglycerides
- Reduce heart disease risk
- Help your brain function better
Comparison with Other Fish Sources
While pollock is good for omega-3s, salmon has more. But pollock is a low-calorie choice for boosting omega-3s without extra calories.
*Nutrition experts recommend eating fish rich in omega-3s at least twice per week*
Sustainable Fishing and Mercury Levels
Pollock is a top choice for those looking for eco-friendly seafood. The Alaskan Pollock fishery has earned Marine Stewardship Council (MSC) certification. This shows its dedication to fishing in a way that’s good for the planet.
Pollock fishing is managed carefully to keep the ocean healthy:
- Strict catch limits to prevent overfishing
- Advanced monitoring of fish populations
- Minimizing bycatch through specialized fishing techniques
- Protecting marine habitats during fishing operations
Pollock is also low in mercury, making it safe to eat often. The FDA suggests eating pollock 2-3 times a week. This is part of a healthy diet.
| Mercury Safety Metric | Pollock Status |
|---|---|
| Mercury Level | Low |
| Weekly Consumption Recommendation | 2-3 servings |
| Safety for Vulnerable Groups | Safe for pregnant women and children |
Choosing pollock is good for you and the planet. By picking sustainably caught pollock, you help protect the ocean for the next generations.
Cooking Methods and Nutritional Preservation
Choosing how to cook pollock recipes is key to keeping its nutrients. Studies show that gentle cooking methods save more nutrients than high-heat ones. Steaming and microwaving are the best for keeping vitamins and minerals in the fish.
Pollock recipes need gentle cooking to keep omega-3 fatty acids safe. High heat from grilling or frying can damage these good fats. Poaching or light baking is better for keeping the fish’s nutrients while making tasty dishes.
Best Cooking Techniques
Air frying and steaming are modern, healthy ways to cook pollock. These methods keep nutrients in while making the fish crispy and flavorful. Quick cooking and lower temperatures save water-soluble vitamins like B-complex, giving you more nutritional benefits.
Storage Recommendations
Fresh pollock needs quick attention to stay good. Experts say to buy and eat fish within 24 hours for best taste and nutrition. Store it in the fridge at 40°F or below and use it in two days. Freezing at 0°F is best for longer storage, keeping nutrients and preventing bacteria.