Know what’s on your plate
Haddock
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 74 kcal —
- Protein 16 g 33%
- Carbohydrate 0 g 0%
- Fat 0.5 g 1%
- Saturated fat 0.1 g 0%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 213 mg 9%
- Cholesterol 54 mg 18%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 17 µg 2%
- Vitamin C 0 mg 0%
- Vitamin D 0.5 µg 3%
- Vitamin E 0.45 mg 3%
- Vitamin K 0.1 µg 0%
- Thiamin (B1) 0.02 mg 2%
- Riboflavin (B2) 0.06 mg 4%
- Niacin (B3) 3.4 mg 21%
- Pantothenic acid (B5) 0.4 mg 8%
- Vitamin B6 0.28 mg 17%
- Biotin (B7) 2.5 µg 8%
- Folate (B9) 12 µg 3%
- Vitamin B12 1.8 µg 76%
- Choline 65 mg 12%
Minerals
- Calcium 11 mg 1%
- Iron 0.17 mg 1%
- Magnesium 21 mg 5%
- Phosphorus 227 mg 18%
- Potassium 286 mg 6%
- Zinc 0.32 mg 3%
- Copper 0.02 mg 2%
- Manganese 0.01 mg 0%
- Selenium 25.9 µg 47%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 74 | 16 g | 0 g | 0.5 g |
| 1 × oz | 85 g | 63 | 14 g | 0 g | 0.4 g |
| 1 × fillet | 193 g | 143 | 32 g | 0 g | 0.9 g |
| 2 × oz | 170 g | 126 | 28 g | 0 g | 0.8 g |
| ½ × oz | 42.5 g | 31 | 6.9 g | 0 g | 0.2 g |
| 3 × oz | 255 g | 189 | 42 g | 0 g | 1.1 g |
| 4 × oz | 340 g | 252 | 56 g | 0 g | 1.5 g |
Similar foods
- Haddock filletsflesh only, in flour, fried in dripping138 kcal / 100 g
- Haddock slicessmoked, raw84 kcal / 100 g
- Smoked haddockflesh only, raw83 kcal / 100 g
- Norway haddockfillet, raw90 kcal / 100 g
- Smoked haddock filletflesh only, poached, weighed with bones and skin80 kcal / 100 g
- Alaska pollockraw56 kcal / 100 g
- Pacific codraw69 kcal / 100 g
- Pollackraw71 kcal / 100 g
- Atlantic pollockraw92 kcal / 100 g
- Hakewhiting, mixed species, raw90 kcal / 100 g
Questions about Haddock
How much haddock should you serve per person?
A fillet of about 190 g is a generous main-course portion; serve less if you are adding it to a pie, chowder or fishcakes.
How do you bake haddock so it stays moist?
Put the fillets in a lightly oiled dish, season and bake at 200 °C for about 12–15 minutes, depending on thickness. It is ready when the flesh is opaque and flakes easily; avoid leaving it in the oven once cooked.
How do you poach haddock?
Lay the fillets in a pan and add milk, or a mixture of milk and water, to cover them. Bring just to a gentle simmer, then cook for about 6–8 minutes, until the flesh is opaque and flakes easily.
What can you make with haddock?
Haddock works well in fish pie, fishcakes and chowder. For a simple meal, serve it with parsley sauce, mashed potatoes and peas, or flake it into kedgeree with rice, eggs and curry spices.
Can you use haddock instead of cod?
Yes. Haddock and cod are both mild, firm white fish, so you can usually swap them in recipes for fish pie, batter-fried fish or chowder. Haddock has a slightly stronger flavour.
How should you store fresh haddock?
Keep it covered in the coldest part of the fridge and cook it within a day of buying. If you will not use it in time, wrap it well and freeze it; thaw it in the fridge before cooking.
Does smoked haddock need cooking before you eat it?
Treat smoked haddock as needing cooking unless the packaging clearly says it is ready to eat. It is commonly poached gently in milk, then served with eggs or flaked into kedgeree.
Source: USDA FoodData Central 171964 · per 100 g · carbohydrate per EU label, fibre excluded
