Is Pollock Healthy? Benefits, Nutrition, and Precautions

Pollock is a popular fish known for its neutral flavor and affordability, but is pollock healthy? 

Let's examine its nutritional value, health benefits, and precautions to consider before adding pollock to your meal plan rotation.

What is pollock?

Pollock is a mildly-flavored white fish widely used in culinary applications due to its subtle taste, pleasant texture, and versatility. 

The most popular varieties are Alaskan pollock and Atlantic pollock. These fish are known by several common names, including walleye pollock, saithe, coalfish, coley, green cod, and Boston bluefish.

Its affordability and wide availability make it a popular choice, as pollock fisheries are some of the largest in the world, producing vast quantities of this fish species. 

Watch this video to learn why eating more fish can support brain and eye health.

Pollock nutrition facts

Most types of fish, including pollock, are generally considered nutritious as they provide essential nutrients for the brain, eyes, and heart. 

Here is the nutritional value of 100 grams of raw Atlantic pollock according to data provided by the National Oceanic and Atmospheric Administration (NOAA):

• 92 calories

• 19.4 g protein

• 0.9 g total fat

• 0 g carbohydrate

In addition, pollock is a rich source of various essential nutrients, including:

• Vitamin B12

• Vitamin B3

• Vitamin D

• Potassium

• Selenium

Is pollock healthy?

Pollock’s omega-3 fatty acid and selenium content aren't quite as high as other healthy fish options, such as salmon or tuna. However, it does offer a considerable amount of nutrients, including protein, essential vitamins, and minerals.

In addition, pollocks don’t appear to accumulate excessive mercury and are ranked among the best low-mercury fish choices, alongside salmon, perch, and cod, according to data published by the Food and Drug Administration (FDA).

Health benefits of pollock

Wild-caught pollock can be a nutritious addition to a healthy diet. It contains a balanced ratio of unsaturated to saturated fat, which can help support heart health when combined with an overall effort to eat healthy.

Here are three ways eating pollock may benefit your health.

1. Promotes cardiovascular wellness

Pollock is a good source of omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). 

It’s well known that eating fish rich in these healthy fats can help reduce the risk of cardiovascular disease. EPA and DHA have been found to lower blood pressure, help regulate blood viscosity, and play a crucial role in reducing inflammation.

A study published in Circulation found that consuming fish-derived omega-3 fats may be an effective preventative strategy for individuals with a family history of cardiovascular disease.

2. Strengthens immune defenses 

Pollock is rich in essential vitamins and minerals, such as vitamin B12, vitamin D, and selenium, vital for maintaining a healthy immune system. 

On average, a serving of pollock provides almost half of the recommended daily selenium intake and exceeds vitamin B12 requirements, typically offering 100 to 130 percent of the daily value. 

These nutrients help bolster the immune system in various ways, such as supporting the proliferation of immune cells, repairing damaged tissues, and assisting in detoxification pathways. 

3. Supports brain health

A study published in the Journal of Food Science found that dietary Alaska pollock protein (APP) was more effective than chicken, casein, or whey protein in preventing age-related short-term memory decline in mice.

Mice fed with APP exhibited a significant increase in working memory. This indicates that the dietary intake of APP may provide neuroprotective benefits by helping preserve neurons' structural integrity. 

The research also highlighted that pollock protein significantly enhanced the relative abundance of Lactobacillus in the gut microbiota, which positively correlates with memory performance and cognitive health.

Pollock precautions 

While pollock can offer several health benefits, there are some critical precautions to consider before consuming this type of fish. 

Here are three important factors to consider before eating pollock.

1. Choose wild-caught pollock 

Wild-caught pollock is generally considered superior to farm-raised fish as it benefits from its natural diet and environment. 

Farm-raised fish are grown in overcrowded aquatic pens and are typically treated with growth promoters and antibiotics, which negatively affect their nutritional profile.

"If you knew what farm-raised fish consumed, you wouldn’t want to eat them. They are typically raised on a diet consisting of cornmeal, genetically modified soy, and animal by-products," explains Dr. Berg.

In addition, farm-raised fish are at higher risk of contamination with polychlorinated biphenyls (PCBs). These industrial chemicals were widely used until they were banned in the United States in 1979 due to their environmental and health impacts. 

Often called forever chemicals, PCBs are highly persistent and don’t easily break down. These toxic substances can accumulate in the soil, water, and the bodies of animals, including farm-raised fish, who are often exposed to contaminated feed and water. 

Research published in Environmental Research and Public Health summarized environmental PCB contamination as follows, “They are found in the ambient air and the food chain, and can be transmitted to humans through the ingestion of contaminated food products, inhalation, or transdermal exposure.” 

Exposure to high levels of PCBs can lead to serious health issues, including cancer, infertility, and liver problems, making wild-caught fish a significantly healthier option.

2. Microplastic exposure

Given the increasing prevalence of microplastics in aquatic environments, pollock should be eaten in moderation as excess consumption may negate its potential health benefits. 

Evidence published in Environmental Pollution found that fresh-caught and minimally processed pollock contains measurable levels of microplastics. 

According to data released in Science Advances, larger and older pollock fish contain the highest amount of microplastics due to prolonged exposure in their habitats.

Regular consumption of fish contaminated with microplastics can lead to bioaccumulation in human tissues, posing potential long-term health risks. 

Research published in Environmental Chemistry Letters explains that “microplastics can induce toxic effects on humans and animals, including cytotoxicity, immune response, oxidative stress, and even cancer.” 

3. Avoid processed pollock products 

Pollock is one of the most popular types of fish used in processed food products such as fish sticks and imitation crab. 

These products are typically made with questionable ingredients and deep-fried in pro-inflammatory seed oils, greatly reducing the nutritional value of pollock.

Additionally, highly processed fish products often contain additives and preservatives that can negate the health benefits of pollock. 

It's best to consume fresh or minimally processed wild-caught pollock to avoid exposure to potentially harmful ingredients while maximizing its various health benefits.

Key takeaways

Is pollock healthy? Yes, wild-caught pollock can be a nutritious fish with several health benefits as it’s an excellent source of high-quality protein, essential nutrients, and omega-3 fatty acids.

Pollock generally has lower mercury concentrations than other large predatory fish species, making it suitable for regular fish consumption, which is linked to improved brain and heart health. 

However, to maximize its health benefits, it's important to opt for wild-caught pollock and avoid heavily processed pollock products such as fish fingers or imitation crab.

FAQ

1. Is pollock good for you?

Pollock can be a healthy addition to any diet due to its impressive nutritional value. However, it’s vital to ensure that the pollock you choose is wild-caught and minimally processed. 

Wild-caught fish tend to have a superior nutritional profile and are less likely to be contaminated with antibiotics and harmful polychlorinated biphenyls (PCBs) than farm-raised fish. 

2. Is pollock as healthy as salmon?

While pollock is healthy, wild-caught salmon generally has higher omega-3 fatty acid concentrations and contains more selenium, making it a more nutritious option. 

3. Is pollock considered high-quality fish?

The quality of pollock depends on several factors, including the source of the fish, its freshness, and processing methods. 

Wild-caught pollock is generally of higher quality than farm-raised pollock because it has developed in its natural environment, contributing to a better nutritional profile and taste.

4. Which is healthier, cod or pollock?

While Atlantic cod and pollock are both healthy choices with similar nutritional values, pollock tends to contain more vitamin B12 and selenium. 

5. Is pollock high in mercury?

No, pollock is considered low in mercury, making it a safer choice for regular consumption than large predatory fish species such as tuna, swordfish, and king mackerel.

6. Is pollock keto-friendly?

While pollock is a good source of nutrients and low in carbohydrates, it's considered a lean protein. Ideally, those following a keto diet may want to opt for fish with a higher amount of healthy fats, such as salmon, sardines, or tuna.

Sources

1. https://www.fisheries.noaa.gov/species/atlantic-pollock/seafood 

2. https://www.fda.gov/media/102331/download?attachment 

3. https://www.ahajournals.org/doi/full/10.1161/CIRCULATIONAHA.123.065530

4. https://ift.onlinelibrary.wiley.com/doi/full/10.1111/1750-3841.17119

5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9657815/ 

6. https://www.sciencedirect.com/science/article/pii/S0269749123022352

7. https://www.science.org/doi/full/10.1126/sciadv.adf5897

8. https://link.springer.com/article/10.1007/s10311-023-01593-3?fromPaywallRec=true