Pollock is a whitefish widely consumed globally, often found in common forms such as frozen fish sticks, fillets, and imitation crab meat. This species, primarily Wild Alaska Pollock, is a lean protein source harvested from the cold, deep waters of the North Pacific Ocean. The primary health interest surrounding any fish centers on its content of long-chain omega-3 fatty acids, specifically Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA). These polyunsaturated fats are considered essential nutrients. The purpose of this analysis is to determine if pollock can be accurately labeled a “good source” of these beneficial EPA and DHA omega-3s.
Quantifying Pollock’s EPA and DHA Content
The nutritional profile of pollock reveals it contains a measurable amount of omega-3 fatty acids, though not as high as oilier fish. A standard 3.5-ounce (100-gram) serving of cooked pollock fillet typically provides between 130 and 170 milligrams (mg) of combined EPA and DHA. Organizations often suggest a minimum of 250 mg to 500 mg of combined EPA and DHA daily for healthy adults. Consuming a 100-gram portion of pollock would therefore provide roughly a third to two-thirds of this suggested intake. The data confirms pollock contains the biologically active forms of omega-3s, setting the stage for direct comparison with other seafood options.
Comparative Standing Among Omega-3 Rich Fish
Pollock’s approximately 150 mg of EPA and DHA per 100-gram serving places it firmly in the category of a moderate source. This content is comparable to other lean whitefish, such as Atlantic cod, which provides a similar 125 mg to 150 mg of the same fatty acids per serving. Tilapia, another mild whitefish, often contains even less, sometimes falling below 100 mg of total omega-3s. This moderate profile is in stark contrast to the high-fat, high-omega-3 fish. For example, a 100-gram serving of Atlantic salmon can contain a range of 1,200 mg to over 2,000 mg of combined EPA and DHA. Small, oily fish like sardines or mackerel offer an even higher concentration, often exceeding 1,500 mg to 2,500 mg per 100 grams. Therefore, pollock provides about 5 to 10 times less EPA and DHA compared to a serving of salmon or mackerel.
Essential Nutrition Beyond Omega-3s
The nutritional value of pollock extends past its omega-3 content, solidifying its place as a healthy dietary choice. It is recognized as a highly lean protein source, with a 100-gram portion delivering approximately 20 grams of high-quality protein. This makes it an excellent option for muscle maintenance and satiety with minimal caloric impact. Pollock is also packed with several important micronutrients:
- Vitamin B12, vital for nerve function and the formation of red blood cells.
- Selenium, which acts as an antioxidant.
- Niacin (Vitamin B3), involved in energy metabolism.
Accessibility and Safety Profile of Pollock
A major advantage of pollock is its favorable safety profile and wide availability, making it a practical choice for regular consumption. Due to its position low on the marine food chain and its relatively short lifespan, pollock accumulates very low levels of mercury. The average mercury concentration in pollock is significantly lower than in larger, longer-lived predatory species like swordfish or some types of tuna. This low mercury content means the fish is considered safe for frequent consumption by all populations, including pregnant women and young children. The Wild Alaska Pollock fishery is also highly regarded for its sustainability, often earning certification from independent bodies like the Marine Stewardship Council.