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Haddock

Seafood

Haddock

Haddock is a lean, white-fleshed saltwater fish known for its mild flavor and high protein content.

Haddock is a saltwater fish found in the North Atlantic Ocean, prized for its lean, white flesh and mild flavor, commonly used in fish and chips or smoked dishes.

lean protein-dense seafood

Typical serving · 150g

Common varieties · fresh haddock fillet, frozen haddock, smoked haddock, breaded haddock

88health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

Low calorieHigh proteinLow carbLow glycemicWeight lossDiabetes-friendlyGut health

The story

What makes it unique

Haddock is a fast-digesting, high-protein, low-fat food with zero carbohydrates. Its lean profile promotes high satiety relative to calorie content, and it provides essential amino acids and micronutrients like B12 and selenium without significant processing.

Varieties: fresh haddock fillet · frozen haddock · smoked haddock · breaded haddock

#haddock#whitefish#leanprotein#lowcalorieseafood#lowmercuryfish#weightlossfood#highproteinfish#ketoseafood

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

74kcal

Density 0.74 kcal/g

Protein

16.3g

Carbs

0g

Fat

0.5g

Fiber

0g

Sugar

0 g

Sodium

68 mg

Potassium

286 mg

Glycemic index

0

Glycemic load

0

Water content

80%

Standout compounds

Nutrient highlights

  • Protein

    high

    Supports muscle growth and satiety

  • Vitamin B12

    high

    Essential for nerve function and red blood cell formation

  • Selenium

    high

    Acts as an antioxidant and supports thyroid function

  • Phosphorus

    moderate

    Important for bone health and energy production

Wellness map

Health scores & processing

Weight loss
90
Satiety
85
Blood sugar
100
Gut health
75
Heart health
85
Fitness
90
Processing
95

NOVA processing scale

1
Min
2
3
4
Ultra

minimally processed · Whole food

Fresh or frozen haddock is an unprocessed whole food. Smoked haddock undergoes minimal processing (curing and smoking), while breaded versions are processed.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietyexcellent
  • Blood sugarexcellent
  • Nutrient densitygood
  • Fitness fuelexcellent
  • Processing qualityexcellent

Eat with confidence

Food safety profile

Haddock is a low-mercury fish safe for frequent consumption. Raw seafood carries standard microbial risks requiring proper handling and thorough cooking.

85safety

Evidence confidence 90%

  • Pesticideslow
  • Antibioticslow
  • Heavy metalslow
  • Contaminationmoderate

Watch for

  • mercury
  • parasites
  • listeria

Safer choices

Wild-caught haddock from well-managed fisheries, indicated by MSC certification.

Prep tips

Cook to an internal temperature of 145°F (63°C). Avoid cross-contamination with raw juices in the kitchen.

Monitored for mercury levels, but generally classified as a low-mercury seafood choice safe for regular consumption.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    Extremely low calorie and fat content paired with high protein makes it highly effective for weight loss and satiety.

  2. Blood sugar

    Zero carbohydrates mean it has no direct impact on blood sugar levels, making it ideal for glycemic control.

  3. Fitness & energy

    Provides fast-digesting protein ideal for post-workout muscle repair, though it lacks the sustained energy of carbohydrate sources.

  4. Gut health

    Easily digestible due to low fat and connective tissue, but lacks dietary fiber to actively promote microbiome diversity.

  5. Processing quality

    Fresh or frozen fillets are whole foods; however, smoked or breaded versions add sodium or refined carbs.

  6. Food safety

    Low mercury levels make it safer than large predatory fish, but standard seafood handling and thorough cooking are required.

  7. Common mistakes

    Deep-frying haddock in batter negates its low-calorie benefits and adds trans fats and refined carbs.

  8. Best preparation

    Baking, poaching, grilling, or steaming to preserve its lean profile without adding excess fat.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • post-workout recovery

    Fast-digesting lean protein supports muscle repair without excess calories.

  • weight loss dinner

    High volume and protein content provide satiety for very few calories.

  • heart-healthy low-mercury meal

    A safe regular seafood choice that avoids the heavy metal concerns of larger fish.

Balance sheet

Pros & cons

Upsides

  • Very low in calories and fat
  • High in complete protein
  • Zero carbohydrates
  • Low mercury levels
  • Rich in B vitamins and selenium

Trade-offs

  • Low in omega-3 fatty acids
  • Can dry out easily if overcooked
  • Smoked varieties are high in sodium
  • Often served fried in restaurants

Fit check

Who is it for?

Great match

  • weight loss diets
  • post-workout muscle recovery
  • low-carb and keto diets
  • people monitoring mercury intake

Consider alternatives

  • those seeking high omega-3 intake
  • low-sodium diets (if smoked)
  • vegans and vegetarians

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Haddock

    This food

    Haddock

    VS95% alike
    Cod

    Compare with

    Cod

    Cod and haddock are nearly identical nutritionally, but cod has slightly more omega-3s.

    Haddock and cod are nutritionally almost identical, though cod offers slightly more omega-3 fats.

    Haddock vs Cod
  • Haddock

    This food

    Haddock

    VS70% alike
    Salmon

    Compare with

    Salmon

    Salmon is much higher in omega-3s and calories, while haddock is leaner and lower in calories.

    Salmon provides far more omega-3s and healthy fats, while haddock is a leaner, lower-calorie choice.

    Haddock vs Salmon
  • Haddock

    This food

    Haddock

    VS80% alike
    Tilapia

    Compare with

    Tilapia

    Tilapia has slightly more fat and calories, while haddock offers more B12 and selenium.

    Haddock is slightly leaner and richer in micronutrients like B12 compared to tilapia.

    Haddock vs Tilapia
  • Haddock

    This food

    Haddock

    VS90% alike
    Pollock

    Compare with

    Pollock

    Pollock has slightly more omega-3s, but both are lean, low-calorie proteins.

    Pollock and haddock are both lean, low-calorie white fish, though pollock has marginally more omega-3s.

    Haddock vs Pollock
  • Haddock

    This food

    Haddock

    VS75% alike
    Chicken Breast

    Compare with

    Chicken Breast

    Chicken breast has slightly more protein per calorie, while haddock provides unique marine micronutrients like selenium.

    Chicken breast offers slightly more protein, while haddock provides marine minerals like selenium and iodine.

    Haddock vs Chicken Breast
  • Haddock

    This food

    Haddock

    VS80% alike
    Tuna

    Compare with

    Tuna

    Tuna is higher in protein and mercury, while haddock is leaner and safer for daily consumption.

    Tuna packs more protein but higher mercury, making haddock a safer lean fish for regular eating.

    Haddock vs Tuna
  • Haddock

    This food

    Haddock

    VS85% alike
    Halibut

    Compare with

    Halibut

    Halibut is denser in calories and healthy fats, while haddock is strictly lean.

    Halibut is richer and slightly higher in healthy fats, while haddock is strictly leaner and lower in calories.

    Haddock vs Halibut
  • Haddock

    This food

    Haddock

    VS70% alike
    Shrimp

    Compare with

    Shrimp

    Shrimp is higher in cholesterol, while haddock provides a flaky, zero-carb protein fillet.

    Shrimp and haddock are both extremely lean seafoods, though shrimp is higher in dietary cholesterol.

  • Haddock

    This food

    Haddock

    VS90% alike
    Flounder

    Compare with

    Flounder

    Flounder and haddock are both very low in fat and calories, with haddock having a slight protein edge.

    Flounder and haddock are both delicate, low-calorie white fish, with haddock offering slightly more protein.

    Haddock vs Flounder
  • Haddock

    This food

    Haddock

    VS50% alike
    Sardines

    Compare with

    Sardines

    Sardines are a fatty fish powerhouse of omega-3s and calcium, while haddock is a lean, mild protein.

    Sardines are loaded with omega-3s and calcium, whereas haddock is a much leaner, milder-tasting fish.

    Haddock vs Sardines

Common questions

FAQ

Answers aligned with how people search for this food.

  • Is haddock good for weight loss?

    Yes, it is very low in calories and fat while being high in protein, which helps keep you full and supports lean muscle mass.

  • Does haddock have a lot of mercury?

    No, haddock is classified as a low-mercury fish and is safe to eat regularly, including by pregnant women in moderation.

  • Which is healthier, haddock or cod?

    They are nutritionally similar, but cod has slightly more omega-3s, while haddock provides slightly more protein and B vitamins.

  • Can diabetics eat haddock?

    Yes, haddock contains zero carbohydrates and will not spike blood sugar, making it an excellent protein choice for diabetics.

  • Is haddock high in omega-3?

    Compared to fatty fish like salmon, haddock is very low in omega-3 fatty acids because it is a naturally lean fish.

  • What is the healthiest way to cook haddock?

    Baking, steaming, or poaching are the healthiest methods, as they preserve the lean profile without adding extra fat or calories.

  • Is smoked haddock good for you?

    Smoked haddock retains its protein but is much higher in sodium, so it should be eaten in moderation, especially if you have high blood pressure.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

95

Nutrition data

90

Health analysis

90

Food safety

90

Comparisons