Haddock
A firm white fish traditional in northern European cooking.
Nutrition per 100 g
Standardised to 100 g of haddock, cooked for fair comparison. Typical serving: 100 g cooked — 112 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 112 kcal | 112 kcal | 100 kcal |
| Protein | 24 g | 24 g | 21.4 g |
| Carbohydrate | 0 g | 0 g | 0 g |
| Fat | 0.9 g | 0.9 g | 0.8 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of haddock, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 21 µg | 21 µg | 2% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0.6 µg | 0.6 µg | 3% |
| Vitamin E | 0.55 mg | 0.55 mg | 4% |
| Vitamin K | 0.1 µg | 0.1 µg | <1% |
| Thiamin | 0.023 mg | 0.023 mg | 2% |
| Riboflavin | 0.069 mg | 0.069 mg | 5% |
| Niacin | 4.1 mg | 4.1 mg | 26% |
| Vitamin B6 | 0.33 mg | 0.33 mg | 19% |
| Folate | 13 µg | 13 µg | 3% |
| Vitamin B12 | 2.1 µg | 2.1 µg | 88% |
| Pantothenic acid | 0.49 mg | 0.49 mg | 10% |
| Choline | 79.6 mg | 79.6 mg | 14% |
| Minerals | |||
| Calcium | 14 mg | 14 mg | 1% |
| Iron | 0.21 mg | 0.21 mg | 1% |
| Magnesium | 26 mg | 26 mg | 6% |
| Phosphorus | 278 mg | 278 mg | 22% |
| Potassium | 351 mg | 351 mg | 7% |
| Sodium | 261 mg | 261 mg | 11% |
| Zinc | 0.4 mg | 0.4 mg | 4% |
| Selenium | 31.7 µg | 31.7 µg | 58% |
| Copper | 0.026 mg | 0.026 mg | 3% |
| Manganese | 0.013 mg | 0.013 mg | <1% |
Source: USDA FoodData Central — Fish, haddock, cooked, dry heat
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat haddock?
- Very high protein-to-calorie ratio.
- Rich in iodine and selenium.
How to include it
- Poach in milk with bay for a classic supper.
- Bake with a herb crust.
Things to consider
- Smoked haddock is much higher in salt.
- Overcooking makes it rubbery.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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