Haddock

Seafood

Item Rating: 76/100

1 serving (100 grams) contains 90 calories, 20.0 grams of protein, 0.5 grams of fat, and 0.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		214.3
% Daily Value*
Total Fat		1.2 g	1%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		142.9 mg	47%
Sodium		357.1 mg	15%
Total Carbohydrates		0 g	0%
	Dietary Fiber	0 g	0%
	Sugars	0 g
protein		47.6 g	95%
Vitamin D		285.7 mcg	1428%
Calcium		47.6 mg	3%
Iron		0.7 mg	3%
Potassium		714.3 mg	15%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 10 cal (5.4%)

Protein: 190 cal (94.6%)

Carbs: 0 cal (0.0%)

About Haddock

Haddock is a white fish commonly found in the North Atlantic Ocean and prized for its mild flavor and firm texture. It is a staple in traditional British and Scottish cuisine, often featured in dishes such as fish and chips or smoked and served as 'Finnan haddie.' Nutritionally, haddock is low in calories and fat while being an excellent source of lean protein, making it a popular choice for health-conscious diets. It is a rich source of Vitamin D, which supports bone health and immune function, and provides small amounts of calcium and iron. Haddock is naturally carb-free, aligning it with various low-carb dietary plans.

Health Benefits

• Supports bone health due to its significant Vitamin D content (120 IU per 100g).
• Promotes muscle repair and growth with 20g of high-quality protein per 100g serving.
• Low in fat (0.5g per 100g), making it heart-healthy and ideal for those managing cholesterol levels.

Dietary Considerations

Allergens: Contains fish

Suitable for: Low-carb diet, high-protein diet, gluten-free diet

Not suitable for: Vegetarian diet, vegan diet, fish allergy

Selection and Storage

Store haddock in the coldest part of the refrigerator for up to two days, and freeze immediately if not consumed within this timeframe. Use airtight packaging to maintain freshness.

Common Questions About Haddock Nutrition

Is haddock high in protein?

Yes, haddock is an excellent source of protein. A 3-ounce serving provides about 20 grams of protein with only 90 calories, making it a nutrient-dense option for building and maintaining muscle.

Can I eat haddock on a keto diet?

Absolutely! Haddock fits perfectly into a keto diet as it contains 0 grams of carbohydrates and is rich in protein and low in fat, with only 0.5 grams of fat per serving.

What are the health benefits of eating haddock?

Haddock is low in calories, carbs, and fat but rich in protein, making it ideal for weight management and muscle health. It also contains essential nutrients like vitamin B12 and selenium, which support energy production and immune function.

What is the recommended serving size for haddock?

A standard serving size of haddock is about 3 ounces (roughly the size of a deck of cards). This portion provides 90 calories and 20 grams of protein, which aligns with dietary recommendations for lean protein sources.

How does haddock compare to cod in taste and nutrition?

Haddock and cod are both lean white fish with mild flavors, but haddock is slightly sweeter and more delicate. Nutritionally, they are very similar, with haddock providing 90 calories and 20 grams of protein per 3 ounces compared to cod's 89 calories and roughly 19 grams of protein for the same portion size.

Data Sources & Scientific References

1. 2020-2025 Dietary Guidelines for Americans: Seafood Consumption

   U.S. Department of Health and Human Services

   Recommendations for seafood, including haddock, as part of a healthy diet rich in lean protein and omega-3s.

   View source →
2. Fish, including Haddock, as a Source of Essential Nutrients

   American Journal of Clinical Nutrition

   Peer-reviewed research article studying the nutrient profile of fish and the associated health benefits.

   View source →