Alaska Pollock Protein | A Leaner Choice Than Chicken Breast

A 100-gram serving of raw Alaska pollock provides roughly 17 grams of protein with less than 1 gram of fat, making it a lean, complete protein source.

You’ve probably grabbed a box of fish sticks without giving the species much thought. Alaska pollock is the fish behind a lot of fast-food fish sandwiches and frozen seafood. It’s one of the most widely consumed white fish in the U.S., yet few people know what’s actually in it nutritionally.

The honest picture is that Alaska pollock delivers a protein-to-calorie ratio that competes with — and in some ways beats — chicken breast. It’s also a complete protein, meaning it provides all nine essential amino acids your body can’t make on its own. This article breaks down the protein content, how it compares to other fish, and what to keep in mind if you’re adding it to your diet.

How Much Protein Is In Alaska Pollock?

A standard 100-gram raw portion of Alaska pollock contains about 17 grams of protein, according to NOAA. That same serving also provides just 81 calories and less than one gram of total fat — a lean profile that’s hard to beat among animal proteins.

Cook your pollock and those numbers shift a little. Industry sources report that a 3-ounce cooked fillet provides roughly 20 grams of protein. That’s about 40% of the daily protein requirement for an average adult, per WebMD.

The protein density gets interesting when you look at it by calorie. For every 100 calories of Alaska pollock, you get roughly 21 grams of protein, based on nutrition data collected by FoodStruct. By comparison, chicken breast sits at a lower protein percentage per calorie, making pollock one of the leanest protein options available.

Why The Lean Protein Ratio Matters

If you’re tracking macros or trying to keep calories in check while hitting protein targets, the density matters. Industry data from the Alaska Seafood Marketing Institute notes that 97% of the calories in wild Alaska pollock come from protein. Compare that to roughly 75% for chicken breast and 43% for lean ground beef — the difference becomes clear.

The catch is that the “97% from protein” figure comes from an industry marketing source, not an independent lab, so it’s worth taking as a directional guide rather than a precise measurement. Still, even with a margin of error, Alaska pollock clearly sits near the top of the lean-protein category.

• Trackable macro split: A 3-ounce serving gives you about 20 grams of protein, zero carbs, and negligible fat. This makes it a protein-dense option for meal prep where every gram counts.
• Complete amino acid profile: Pollock is a complete protein, providing all nine essential amino acids. This is standard for most animal-based proteins, but it matters if you’re using pollock as a primary protein source.
• Low-calorie filler: The same 3-ounce serving provides only around 80 calories. That means you can eat a satisfying portion without blowing a deficit.
• Versatile texture: Pollock has a mild, flaky texture that works in tacos, fish cakes, baked fillets, and stews. Its neutral flavor means it takes on seasoning easily.
• Mercury safety: The FDA classifies Alaska pollock as a “Best Choices” fish due to very low mercury levels — roughly 0.031 ppm, per nutrition data citing FDA guidelines.

How Pollock Compares To Salmon And Cod

Alaska pollock often sits in the shadow of salmon and cod, but the nutritional profiles are distinct. Pollock is leaner and lower in calories than salmon, while salmon beats it in omega-3 content and certain vitamins. Alaska pollock nutrition facts from NOAA show 0.8 grams of fat per 100 grams, compared to about 13 grams for Atlantic salmon.

A comparison from Global Seafoods notes pollock is better suited for weight management goals, while salmon offers more omega-3s and additional nutrients like vitamin D. That’s not a flaw in pollock — it’s just a different tool for a different job. Cod is closer to pollock in leanness, though pollock tends to be slightly lower in calories per serving.

The table shows pollock fits in the same calorie-and-protein neighborhood as cod, while being significantly leaner than salmon or ground beef. Chicken breast still provides more protein per gram, but pollock delivers a lower-calorie option with the added benefit of omega-3s and low mercury.

Emerging Research On Pollock Protein And Brain Health

A 2022 study published in Nutrients examined the effects of dietary fish protein from Alaska pollock on cognitive decline. The study — conducted in an animal model — found that the protein may reduce neuroinflammation and oxidative stress in the brain. That’s promising, but it’s important to note this is early, single-study research in animals, not humans.

Still, the mechanism is worth watching. The researchers suggested that peptides derived from pollock protein might help protect neural tissue from age-related damage. For anyone concerned about dementia or cognitive decline, adding a lean fish like pollock to a varied seafood rotation is a reasonable step, though not a proven preventative.

The State of Alaska Department of Health generally recommends choosing fish high in omega-3s and low in mercury — which pollock qualifies for, even though it doesn’t make their top specific recommendations list. Alaska fish consumption guidelines list wild salmon, black cod, sardines, and canned light tuna as top picks, all of which have higher omega-3 levels than pollock.

Additional Nutrients In Alaska Pollock

Beyond protein, Alaska pollock provides several micronutrients. A serving is a good source of selenium, vitamin B12, phosphorus, thiamin, and riboflavin, according to WebMD. Selenium is particularly notable because it supports thyroid function and acts as an antioxidant.

Vitamin B12 is another strong point — a 3-ounce serving covers a meaningful portion of your daily needs. That’s especially relevant for older adults or anyone following a low-meat diet, since B12 deficiency can cause fatigue and neurological symptoms.

*Based on the 2.4 mcg RDA for adults. Values are estimates and vary by cooking method and source.

The Bottom Line

Alaska pollock is a lean, complete protein that holds its own against chicken breast and cod for anyone focused on calorie control. It offers roughly 20 grams of protein per 3-ounce serving, is very low in mercury, and provides key nutrients like selenium and B12. The main trade-off is lower omega-3 content compared to fattier fish like salmon or herring.

If you’re choosing between fish options for regular meal prep, a registered dietitian can help you match pollock’s specific fat, protein, and nutrient profile to your daily targets — especially if you’re balancing omega-3 needs with a calorie deficit.