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This article is part of a larger article titled "100+ Healthiest Foods On Planet Earth."  Read it here.

Haddock Nutritional Information (per 100g)

Water: 83.4 g
Calories: 74 kcal
Protein: 16.3 g
Fat: 0.5 g
Saturated fat: 0.1 g
Monounsaturated fat: 0.1 g
Polyunsaturated fat: 0.2 g
Cholesterol: 54 mg
Vitamin B2: 0.1 mg
Vitamin B3: 3.4 mg
Vitamin B6: 0.3 mg
Vitamin B9: 12 μg
Vitamin B12: 1.8 μg
Vitamin A: 17 μg
Vitamin E: 0.5 mg
Vitamin D: 0.5 μg
Vitamin K: 0.1 μg
Calcium: 11 mg
Iron: 0.2 mg
Magnesium: 21 mg
Phosphorus: 227 mg
Potassium: 286 mg
Sodium: 213 mg
Zinc: 0.3 mg

Haddock is a popular and heavily farmed saltwater fish, and one of the most used fish in the classic British ‘fish and chips’. Commonly preserved by drying and smoking, or simply eaten fresh, haddock can be grilled, griddled, flamed or fried. Delicious not only dipped and deep fried in batter (which by the way is very unhealthy) but with a light salad or some spring vegetables, haddock is a nutritious and light white fish.

Haddock is a great source of lean protein and B vitamins. 100g of cooked haddock is just 90 calories, but contains a huge 20g of protein (40% of your Daily Value – DV). That’s 40% of your protein in less than 5% of calories! On top of that, haddock contains 35% DV of B12, 15% DV of B6 and 10% potassium. The B vitamins are essential for cognitive function, among other things, and potassium is great for long-term cardiovascular health.

Haddock also contains omega-3s. Although not in the same amounts as say, salmon, it is still significant- Omega 3s lower blood pressure, help prevent breast cancer, and even delay the onset of age-related macular degeneration.

They also prevent the shortening of telomeres, associated with age-related diseases and early mortality, in addition to preventing or delaying neurodegenerative diseases. Diets with a high omega 6 to omega 3 ratio may even run the risk of depression and inflammatory disorders, so make sure you get your omega 3’s.