Group · Fish
Pollock (colin)
Colin, also called coley or hake depending on the region and species, is a sea fish prized for its white, fine flesh that is easy to cook. It comes in many forms: fresh fillets, loin, steaks, frozen or breaded. Its mild taste makes it a versatile ally in the kitchen, ideal for getting children and adults used to fish. Nutritionally, it is a lean fish: with around 97.8 kcal and 24.4 g of protein per 100 g, it offers an excellent protein-to-calorie ratio. Low in fat and free of carbohydrate, it fits perfectly into a balanced diet and into a weight-loss plan.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 98 kcal |
| Kilojoules | 415 kJ |
| Protein | 24,4 g |
| Fat | 1,7 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Iodine150 µg100 %
- Selenium22,1 µg40 %
- Vitamin B120,94 µg38 %
- Phosphorus230 mg33 %
- Potassium388 mg19 %
- Vitamin B933,7 µg17 %
- Vitamin D0,73 µg15 %
- Magnesium34,8 mg9 %
See the other 12 nutrients
- Vitamin E0,84 mg7 %
- Vitamin B31,09 mg7 %
- Vitamin B60,07 mg5 %
- Zinc0,46 mg5 %
- Copper0,04 mg4 %
- Vitamin B50,25 mg4 %
- Calcium18,9 mg2 %
- Vitamin B20,03 mg2 %
- Iron0,2 mg1 %
- Vitamin C1,09 mg1 %
- Total omega-30,03 g1 %
- Manganese0,01 mg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Colin suits a multitude of preparations. To preserve its delicate flesh and its nutritional qualities, choose gentle cooking: steamed, oven-baked in parchment, poached in court-bouillon or quickly pan-fried with a drizzle of olive oil. Gentle cooking limits drying out and keeps as much flavour as possible. A few fresh herbs, lemon, garlic or a little curry are enough to lift it without weighing the dish down.
In terms of nutrition facts, colin stands out for its high-quality protein (nearly 24.4 g per 100 g), while staying very light in fat. It also provides useful minerals such as phosphorus, selenium and potassium, as well as B vitamins. Its lack of carbohydrate and low calorie content make it a great fish for putting together filling meals that are not energy-dense.
Eating tips:
- Allow a portion of 120 to 150 g for a complete meal, served with vegetables and a measured portion of starchy food.
- Fresh colin keeps for 1 to 2 days in the fridge; frozen is a practical, inexpensive everyday option.
- Pair it with colourful vegetables for a balanced plate rich in fibre, which fish does not contain.
- Avoid breaded and fried versions, which are fattier and higher in calories, if you are watching your figure.
For active people: colin is an excellent choice to cover your protein needs without excess fat. After training, it supports muscle recovery and fits easily into a clean bulking or cutting meal. You can combine it with rice or sweet potatoes depending on your goals. To go further on the balance between food and performance, see our guidance on fitness nutrition.
If you like lean fish, other options from the same family are worth discovering, such as cod or whiting, which are just as suitable for a controlled diet. To discover all the species and their nutritional profiles, explore the fish family. Regularly varying your seafood helps you enjoy a wide range of benefits while keeping the pleasure at the table.