What Are the Health Benefits of Pollock?

Medically Reviewed by Kathleen M. Zelman, RD, LD, MPH on June 02, 2024
4 min read

If you're in search of nutritious and readily available seafood, pollock could be your best option. Pollock is a type of fish mostly found in the Atlantic. It's also widely known as coalfish, Alaskan pollock, Boston bluefish, saith, or harbor pollock. 

Pollock is greenish in color, with a pale lateral line and dark sides. It provides a vast array of benefits, including weight loss and skin health benefits. If you're thinking about adding pollock to your diet, read on to learn more about this fish. 

Like tuna or salmon, pollock is a good source of protein and is low in saturated fat. Pollock is also low in calories and a good source of vitamin B12, phosphorus, and selenium. Other nutritional minerals you can find in pollock include calcium, iron, magnesium, potassium, sodium, zinc, and vitamin A.

Due to its nutrient-dense nature, pollock has many health benefits. Some of them include:

Good heart health

Just like most fish, the minerals found in pollock have a positive impact on your blood pressure and circulation and reduce your risk of developing heart disease. Given the diverse preparation methods and recipes available for seafood, the possibilities of getting these nutrients in your body are endless.

Anti-inflammatory effects

Some of the unsaturated fats in pollock fish, like omega-3 fatty acids, are known to be anti-inflammatory and can help to improve the health of your skin and gut.

Weight loss

Like most fish, pollock is low in calories compared to other sources of protein. In 100 grams of pollock, there are only 92 calories. Plus, thanks to its low cholesterol levels, you'll be able to reduce your risk of coronary heart disease.

Increased fertility

Pollock fish is excellent for reproductive health. It's known to increase fertility due to its positive effects on hormone production and metabolic processes in the body.

Pregnancy nutrition

Understanding the guidelines for pregnancy and seafood is important. Pollock, which is a great source of iron and zinc, can be beneficial for your baby’s development. The omega-3 fatty acids can also aid in your baby’s brain development. Pollock is also low in mercury and a good option during pregnancy. But you should always cook fish thoroughly if you’re pregnant.

Hair health

Vitamin B plays a huge role in the body, from regulating your metabolism to strengthening your hair. If you have a dandruff problem, hair loss, or split ends, adding pollock fish to your diet would be a good decision.

Overall brain health

Phosphorus helps in controlling neurological responses, and its deficiency may result in disrupted cognitive functions. Cognitive issues or poor memory are typically associated with a deficiency of vitamin B, which can be found in pollock fish. The B vitamins have also been linked to a decreased risk of dementia, depression, and insomnia. Also, omega-3 fatty acids have been widely shown to promote brain and mental health.

Reduced cancer risk

Thanks to the nutrients in it, pollock can be classified as a cancer-fighting food. Selenium plays a part in the repair of damaged cells caused by the spread of cancer. It has also been found to reduce the spread of prostate cancer specifically.

Vitamin B2 acts as an antioxidant that plays a part in preventing the free radical damage of cells that leads to the development of cancer. This vitamin also helps maintain the digestive tract lining, which is a big part of your immune system. 

Without proper regulation, your body is unable to absorb the nutrients you consume, which could also be linked to the development of colorectal cancer. B2 has been found to help prevent colorectal cancer in women.

Pollock is a high-protein fish that provides 40% of your daily protein requirement. Selenium, vitamin B, and phosphorus are also abundant in this fish. It also has zinc, calcium, copper, iron, and potassium. Most importantly, this fish contains a high amount of omega-3 fatty acids, which provide several health benefits. 

Another fact to consider is the source of the pollock fish. Unlike some common types of seafood, like salmon, that are often farmed, pollock is caught in the wild. This reduces the risk of consuming chemicals like pesticides.

Pollock has a mild flavor and a light texture. Like most fish, it's loaded with lean protein and essential vitamins. Pollock can be pan-fried, grilled, or baked, and its flavor makes it easy to pair with different side dishes. It can be prepared in different ways, like as a fillet, fish sticks, or fingers. It's quite a common dish due to its nutritional value.

Despite the high nutrient levels of pollock, it's important to make sure you don't have an allergic reaction to it. You may opt to consume it moderately and take note of any reactions, like vomiting, nausea, or breathing difficulties.