Calories in Haddock: Nutrition Facts & Serving Sizes
Per 1 fillet (193g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Haddock is a lean white fish with just 74 calories per 100g, making it one of the lowest-calorie protein sources available. A single fillet (193g) delivers around 143 calories and an impressive 31.5g of protein with only 1g of fat and zero carbs. That protein-to-calorie ratio is hard to beat. Haddock is also a solid source of selenium (25.9mcg per 100g), a key antioxidant mineral that supports immune function and thyroid health. It provides vitamin B12 (1.8mcg per 100g), phosphorus (227mg), and niacin (3.4mg), all of which play important roles in energy metabolism. The low fat content (0.5g per 100g) means virtually all of those calories come from pure protein, making haddock an excellent choice if you are cutting calories while preserving muscle.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 fillet (193g) | 142.8 | 31.5g | 0g | 1g | 0g |
| 3 oz (85g) | 62.9 | 13.9g | 0g | 0.4g | 0g |
| 100g | 74 | 16.3g | 0g | 0.5g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 74 | 4% |
| Protein | 16.3g | 33% |
| Total Fat | 0.5g | 1% |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 213mg | 9% |
| Cholesterol | 54mg | 18% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Cholesterol | 54mg | 18% |
| Calcium | 11mg | 1% |
| Iron | 0.2mg | 1% |
| Potassium | 286mg | 6% |
| Vitamin A | 17mcg | 2% |
| Vitamin D | 0.5mcg | 3% |
| Vitamin B6 | 0.3mg | 18% |
| Vitamin B12 | 1.8mcg | 75% |
| Magnesium | 21mg | 5% |
| Phosphorus | 227mg | 18% |
| Zinc | 0.3mg | 3% |
| Selenium | 25.9mcg | 47% |
| Folate | 12mcg | 3% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 3.4mg | 21% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Haddock
Haddock is one of the best lean protein options in the seafood world. With 16.3g of protein per 100g and only 0.5g of fat, it delivers muscle-building amino acids without a significant calorie cost. This makes it especially valuable during a cut when you need to hit protein targets without blowing your calorie budget.
Selenium is a standout micronutrient in haddock, coming in at 25.9mcg per 100g. Selenium acts as a cofactor for antioxidant enzymes that protect cells from oxidative damage, and it plays a direct role in thyroid hormone metabolism. Getting enough selenium is important for anyone who trains hard, as oxidative stress from intense exercise can deplete this mineral over time.
Haddock also provides a meaningful dose of vitamin B12 (1.8mcg per 100g), which supports red blood cell formation and neurological function. Phosphorus (227mg per 100g) is critical for bone health and ATP production, the energy currency your muscles burn during lifts. Niacin (vitamin B3) at 3.4mg per 100g contributes to energy metabolism and DNA repair. The combination of high protein, key micronutrients, and ultra-low fat makes haddock a genuinely functional food for body composition goals.
Dietary Considerations
Haddock fits virtually every major dietary framework. It is naturally gluten-free, making it safe for anyone with celiac disease or gluten sensitivity. With zero carbs and minimal fat, it slots perfectly into ketogenic and carnivore diets. It is also compatible with paleo, Whole30, and high-protein diets. Haddock is not vegan or vegetarian since it is an animal product. The moderate sodium level (213mg per 100g) is worth noting for those managing blood pressure, though it is far below the sodium content of processed foods. It is low in mercury compared to larger predatory fish, so it can be eaten several times per week without concern.
Daily Intake (100g)
100g of haddock provides 4% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in haddock?
Haddock has 74 calories per 100g. A 3 oz (85g) serving has about 63 calories, and a full fillet (193g) has approximately 143 calories.
Is haddock good for weight loss?
Yes. Haddock is one of the best weight loss proteins out there. It is extremely low in calories (74 per 100g) and high in protein (16.3g per 100g), which keeps you full and supports muscle retention while you are in a calorie deficit.
How much protein in haddock?
Haddock contains 16.3g of protein per 100g. A full fillet (193g) provides 31.5g of protein, and a standard 3 oz (85g) portion has 13.9g.
Is haddock low in fat?
Yes. Haddock has only 0.5g of fat per 100g, making it one of the leanest fish available. It is an ideal choice for low-fat or low-calorie eating plans.
How does haddock compare to cod?
Both are lean white fish with similar calorie counts. Cod has 82 calories per 100g compared to haddock's 74. Haddock has a slightly stronger flavor and firmer texture, but both are excellent lean protein sources.
Is haddock keto-friendly?
Yes. Haddock has zero carbs and very little fat, so it fits easily into a ketogenic diet. Pair it with a high-fat sauce or cooking oil to hit your keto macros.
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