Alaska pollock
BLS 4.0 food: Alaska pollock raw (Alaska-Pollack/Alaska-Seelachs, roh), code T213100 · cross-reference USDA FDC #173725
Per portion (150 g)
85.5 kcalenergy
18.4 gprotein
0 gfibre
1.2 gfat
0 gcarbohydrate
353 mgEPA + DHA
Verified benefits — authorised EU health claims
Alaska pollock meets the legal condition for these claims (Regulation (EC) No 1924/2006 and (EU) No 432/2012). The numbers show exactly why.
Protein contributes to a growth in muscle mass.
✓ 86 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of muscle mass.
✓ 86 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of normal bones.
✓ 86 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionEPA and DHA contribute to the normal function of the heart.
✓ 235 mg EPA+DHA per 100 g; condition for "source of omega-3": at least 40 mg EPA+DHA per 100 g and per 100 kcal. Beneficial effect obtained with 250 mg of EPA and DHA per day.
EUR-LexEU CommissionNIH ODSDHA contributes to maintenance of normal brain function.
✓ 160 mg DHA per 100 g; condition: at least 40 mg DHA per 100 g and per 100 kcal. Beneficial effect obtained with 250 mg of DHA per day.
EUR-LexEU CommissionDHA contributes to the maintenance of normal vision.
✓ 160 mg DHA per 100 g; condition: at least 40 mg DHA per 100 g and per 100 kcal. Beneficial effect obtained with 250 mg of DHA per day.
EUR-LexEU CommissionShow 13 more authorised claims
Niacin contributes to normal energy-yielding metabolism.
✓ 5.6 mg per 100 g = 35 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to normal psychological function.
✓ 5.6 mg per 100 g = 35 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the maintenance of normal skin.
✓ 5.6 mg per 100 g = 35 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the reduction of tiredness and fatigue.
✓ 5.6 mg per 100 g = 35 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B12 contributes to normal functioning of the nervous system.
✓ 1.8 µg per 100 g = 72 % of the EU NRV (2.5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B12 contributes to normal psychological function.
✓ 1.8 µg per 100 g = 72 % of the EU NRV (2.5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B12 contributes to normal red blood cell formation.
✓ 1.8 µg per 100 g = 72 % of the EU NRV (2.5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B12 contributes to the normal function of the immune system.
✓ 1.8 µg per 100 g = 72 % of the EU NRV (2.5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B12 contributes to the reduction of tiredness and fatigue.
✓ 1.8 µg per 100 g = 72 % of the EU NRV (2.5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPhosphorus contributes to the maintenance of normal bones.
✓ 120 mg per 100 g = 17 % of the EU NRV (700 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIodine contributes to normal cognitive function.
✓ 64 µg per 100 g = 43 % of the EU NRV (150 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIodine contributes to the normal production of thyroid hormones and normal thyroid function.
✓ 64 µg per 100 g = 43 % of the EU NRV (150 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIodine contributes to the maintenance of normal skin.
✓ 64 µg per 100 g = 43 % of the EU NRV (150 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSAlso low in sodium and saturated fat — which relates to the authorised claims: “Reducing consumption of sodium contributes to the maintenance of normal blood pressure.” “Reducing consumption of saturated fat contributes to the maintenance of normal blood cholesterol levels.”
Goals this food supports
⚖️ Lose weight💪 Build & keep muscle❤️ Heart health🩸 Blood flow & blood vessels💞 Sexual health & fertility🧠 Strong brain & focus🙂 Mood & psychological function⚡ More energy, less tiredness🦴 Strong bones & teeth🛡️ Immune system✨ Healthy skin👁️ Eyes & vision🩸 Healthy blood & iron🌱 Long life & healthy ageing🦋 Thyroid function
Full nutrient profile
Values per 100 g edible portion as published by the Max Rubner-Institut (BLS 4.0, 10.25826/Data20251217-134202-0). "Origin" is the MRI's own data-provenance label; open "reference" for the underlying study or database. %NRV = share of the EU Nutrient Reference Value (Reg. (EU) 1169/2011, Annex XIII).
Energy & macronutrients
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Energy | 57 kcal | 85.5 kcal | BLS ENERCC · Calculated by formula | |
| Protein | 12.3 g | 18.4 g | BLS PROT625 · Other nutrient databasereferenceU.S. Department of Agriculture (USDA), Agricultural Research Service. FoodData Central: Foundation Foods. Version Current: April 2024. Internet: fdc.nal.usda.gov. | |
| Fat | 0.82 g | 1.2 g | BLS FAT · Other nutrient databasereferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 | |
| Carbohydrate (available) | 0 g | 0 g | BLS CHO · Calculated by formula | |
| Sugars (total) | 0 g | 0 g | BLS SUGAR · Calculated by formula | |
| starch | 0 g | 0 g | BLS STARCH · Logische Null | |
| Dietary fibre | 0 g | 0 g | BLS FIBT · Logische Null | |
| fibreSoluble | 0 g | 0 g | BLS FIBSOL · Musterberechnung | |
| Water | 82.3 g | 123 g | BLS WATER · Aggregated from several sourcesreferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 Public Health England; McCance and Widdowson& 39;s The Composition of Foods Integrated Dataset; 2021 Leibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016 | |
| Salt | 0.27 g | 0.41 g | BLS NACL · Calculated by formula |
Fats & fatty acids
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Saturated fat | 0.15 g | 0.22 g | BLS FASAT · Calculated by formula | |
| Monounsaturated fat | 0.09 g | 0.14 g | BLS FAMS · Calculated by formula | |
| Polyunsaturated fat | 0.26 g | 0.39 g | BLS FAPU · Calculated by formula | |
| Omega-3 fatty acids (total) | 0.25 g | 0.38 g | BLS FAPUN3 · Calculated by formula | |
| EPA | 75 mg | 113 mg | BLS F20:5CN3 · Other nutrient databasereferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 | |
| DHA | 160 mg | 240 mg | BLS F22:6CN3 · Other nutrient databasereferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 | |
| EPA + DHA (long-chain omega-3) | 235 mg | 353 mg | BLS | |
| omega6 | 0.01 g | 0.02 g | BLS FAPUN6 · Calculated by formula | |
| Linoleic acid (omega-6) | 0.01 g | 0.01 g | BLS F18:2CN6 · Other nutrient databasereferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 | |
| Oleic acid | 0.05 g | 0.08 g | BLS F18:1CN9 · Other nutrient databasereferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 | |
| Cholesterol | 55 mg | 82.5 mg | BLS CHORL · Aggregated from several sourcesreferencePublic Health England; McCance and Widdowson& 39;s The Composition of Foods Integrated Dataset; 2021 US Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 |
Vitamins
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Vitamin A | 0 µg | 0 µg | 0 % | BLS VITAA · Calculated by formula |
| Vitamin D | 0 µg | 0 µg | 0 % | BLS VITD · Calculated by formula |
| Vitamin E | 0.36 mg | 0.54 mg | 3 % | BLS VITE · Other nutrient databasereferenceHealth, D. o; Nutrient analysis of fish and fish products; 2013 |
| Vitamin K | 0.16 µg | 0.24 µg | 0 % | BLS VITK · Calculated by formula |
| Thiamin (vitamin B1) | 0.1 mg | 0.15 mg | 9 % | BLS THIA · Aggregated from several sourcesreferenceLeibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016 Converted value from: Public Health England; McCance and Widdowson& 39;s The Composition of Foods Integrated Dataset; 2021 |
| Riboflavin (vitamin B2) | 0.13 mg | 0.2 mg | 9 % | BLS RIBF · Aggregated from several sourcesreferencePublic Health England; McCance and Widdowson& 39;s The Composition of Foods Integrated Dataset; 2021 Leibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016 |
| Niacin (vitamin B3) | 5.6 mg | 8.4 mg | 35 % | BLS NIAEQ · Calculated by formula |
| Pantothenic acid (vitamin B5) | 0.22 mg | 0.33 mg | 4 % | BLS PANTAC · Scientific literaturereferenceHealth, D. o; Nutrient analysis of fish and fish products; 2013 |
| Vitamin B6 | 0.04 mg | 0.06 mg | 3 % | BLS VITB6 · Other nutrient databasereferencePublic Health England; McCance and Widdowson& 39;s The Composition of Foods Integrated Dataset; 2021 |
| Biotin | 1.3 µg | 1.9 µg | 3 % | BLS BIOT · Scientific literaturereferenceHealth, D. o; Nutrient analysis of fish and fish products; 2013 |
| Folate | 4 µg | 6 µg | 2 % | BLS FOL · Calculated by formula |
| Vitamin B12 | 1.8 µg | 2.7 µg | 72 % | BLS VITB12 · Aggregated from several sourcesreferencePublic Health England; McCance and Widdowson& 39;s The Composition of Foods Integrated Dataset; 2021 Leibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016 |
Minerals & trace elements
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Sodium | 109 mg | 164 mg | BLS NA · Aggregated from several sourcesreferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 Leibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016 Public Health England; McCance and Widdowson& 39;s The Composition of Foods Integrated Dataset; 2021 | |
| Potassium | 295 mg | 443 mg | 15 % | BLS K · Aggregated from several sourcesreferenceLeibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016 US Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 Public Health England; McCance and Widdowson& 39;s The Composition of Foods Integrated Dataset; 2021 |
| Calcium | 11 mg | 16.5 mg | 1 % | BLS CA · Aggregated from several sourcesreferenceLeibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016 US Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 Public Health England; McCance and Widdowson& 39;s The Composition of Foods Integrated Dataset; 2021 |
| Magnesium | 40 mg | 60 mg | 11 % | BLS MG · Aggregated from several sourcesreferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 Public Health England; McCance and Widdowson& 39;s The Composition of Foods Integrated Dataset; 2021 Leibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016 |
| Phosphorus | 120 mg | 180 mg | 17 % | BLS P · Scientific literaturereferenceHealth, D. o; Nutrient analysis of fish and fish products; 2013 |
| Iron | 0.22 mg | 0.33 mg | 2 % | BLS FE · Aggregated from several sourcesreferenceUS Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 Leibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016 Public Health England; McCance and Widdowson& 39;s The Composition of Foods Integrated Dataset; 2021 |
| Zinc | 0.38 mg | 0.57 mg | 4 % | BLS ZN · Scientific literaturereferenceConverted value from: BVL; Lebensmittel Monitoring 2015; 2015 |
| Iodine | 64 µg | 96 µg | 43 % | BLS ID · Aggregated from several sourcesreferenceAgence nationale de sécurité sanitaire (Anses), Ciqual French food composition table 2020 The Swedish Food Agency; The Swedish Food Agency food database; 2024 Public Health England; McCance and Widdowson& 39;s The Composition of Foods Integrated Dataset; 2021 Norwegian Food Safety Authority; Norwegian Food Composition Database; 2021 Leibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016 |
| Copper | 0.04 mg | 0.06 mg | 4 % | BLS CU · Scientific literaturereferenceConverted value from: BVL; Lebensmittel Monitoring 2015; 2015 |
| Manganese | 0.01 mg | 0.01 mg | 1 % | BLS MN · Aggregated from several sourcesreferencePublic Health England; McCance and Widdowson& 39;s The Composition of Foods Integrated Dataset; 2021 US Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 |
| fluoride | 0.13 mg | 0.2 mg | BLS FD · Übernommener Wert |
Essential amino acids
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Histidine | 0.28 g | 0.42 g | BLS HIS · Other nutrient databasereferenceU.S. Department of Agriculture (USDA), Agricultural Research Service. FoodData Central: Foundation Foods. Version Current: April 2024. Internet: fdc.nal.usda.gov. | |
| Isoleucine | 0.62 g | 0.93 g | BLS ILE · Other nutrient databasereferenceU.S. Department of Agriculture (USDA), Agricultural Research Service. FoodData Central: Foundation Foods. Version Current: April 2024. Internet: fdc.nal.usda.gov. | |
| Leucine | 1.1 g | 1.6 g | BLS LEU · Other nutrient databasereferenceU.S. Department of Agriculture (USDA), Agricultural Research Service. FoodData Central: Foundation Foods. Version Current: April 2024. Internet: fdc.nal.usda.gov. | |
| Lysine | 1.2 g | 1.8 g | BLS LYS · Other nutrient databasereferenceU.S. Department of Agriculture (USDA), Agricultural Research Service. FoodData Central: Foundation Foods. Version Current: April 2024. Internet: fdc.nal.usda.gov. | |
| Methionine | 0.4 g | 0.6 g | BLS MET · Other nutrient databasereferenceU.S. Department of Agriculture (USDA), Agricultural Research Service. FoodData Central: Foundation Foods. Version Current: April 2024. Internet: fdc.nal.usda.gov. | |
| Phenylalanine | 0.51 g | 0.77 g | BLS PHE · Other nutrient databasereferenceU.S. Department of Agriculture (USDA), Agricultural Research Service. FoodData Central: Foundation Foods. Version Current: April 2024. Internet: fdc.nal.usda.gov. | |
| Threonine | 0.58 g | 0.87 g | BLS THR · Other nutrient databasereferenceU.S. Department of Agriculture (USDA), Agricultural Research Service. FoodData Central: Foundation Foods. Version Current: April 2024. Internet: fdc.nal.usda.gov. | |
| Tryptophan | 0.18 g | 0.27 g | BLS TRP · Other nutrient databasereferenceU.S. Department of Agriculture (USDA), Agricultural Research Service. FoodData Central: Foundation Foods. Version Current: April 2024. Internet: fdc.nal.usda.gov. | |
| Valine | 0.67 g | 1 g | BLS VAL · Other nutrient databasereferenceU.S. Department of Agriculture (USDA), Agricultural Research Service. FoodData Central: Foundation Foods. Version Current: April 2024. Internet: fdc.nal.usda.gov. |
Sources
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
- FoodData Central — USDA Agricultural Research Service
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- Regulation (EC) No 1924/2006 on nutrition and health claims (incl. Annex: conditions for "source of" claims) — European Union (EUR-Lex)
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Omega 3Fatty Acids — fact sheet for health professionals — NIH Office of Dietary Supplements
- Niacin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Vitamin B12 — fact sheet for health professionals — NIH Office of Dietary Supplements
- Phosphorus — fact sheet for health professionals — NIH Office of Dietary Supplements
- Iodine — fact sheet for health professionals — NIH Office of Dietary Supplements
Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0. Licence CC BY 4.0. Selenium and choline: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: SR Legacy, 2018. fdc.nal.usda.gov.