Food · Finfish and Shellfish Products
Haddock nutrition facts
A typical portion of haddock (1 small/regular fillet; 140 g, grilled) has 150 calories and 29g of protein (USDA FoodData Central). USDA lists 10 descriptions of it: per 100 g they range from 74 calories (fish, raw) to 217 (fish, NFS).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Fish, haddock, grilled, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 20.7g
- more than 75% of 8,218 USDA reference foods
- Calories per 100 g
- 108
- more than 30% of reference foods
- Sodium per 100 g
- 294mg
- more than 72% of reference foods
1 small/regular fillet weighs 140 g in USDA's record for Fish, haddock, grilled (FDC 2706256).
Where the calories come from: 0% carbohydrate, 24% fat and 76% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Vitamin B122.9 µg in 1 small/regular fillet (140 g), 122% of the Daily Value
- Selenium46 µg in 1 small/regular fillet (140 g), 83% of the Daily Value
- Niacin6.0 mg in 1 small/regular fillet (140 g), 37% of the Daily Value
- Phosphorus403 mg in 1 small/regular fillet (140 g), 32% of the Daily Value
- Vitamin B60.5 mg in 1 small/regular fillet (140 g), 28% of the Daily Value
- Choline116 mg in 1 small/regular fillet (140 g), 21% of the Daily Value
Source: USDA FoodData Central (FDC 2706256), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of haddock USDA describes
Not further specified has the most calories per 100 g (217); the fewest: Raw (SR Legacy) (74)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Fish, haddock, grilled | 108 | 20.7 g | 2.8 g | 294 mg |
| Fish, haddock, smoked | 116 | 25.2 g | 1 g | 763 mg |
| Fish, haddock, steamed | 87 | 20.6 g | 0.6 g | 184 mg |
| Fish, haddock, baked or broiled | 126 | 20.3 g | 5.1 g | 300 mg |
| Fish, haddock, cooked, dry heat | 90 | 20 g | 0.6 g | 261 mg |
| Fish, haddock, baked or broiled, coated | 152 | 18.4 g | 5.3 g | 334 mg |
| Fish, haddock, raw (SR Legacy) | 74 | 16.3 g | 0.5 g | 213 mg |
| Fish, haddock, raw (Foundation) | 74 | 16.3 g | 0.5 g | 213 mg |
| Fish, haddock, NFSSame values: Fish, haddock, fried | 217 | 14.3 g | 12.5 g | 395 mg |
Every nutrient in this record (65)
The portion is 1 small/regular fillet (140 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 28.9 g | 20.7 g | 58% |
| Total lipid (fat) | 3.98 g | 2.84 g | 5% |
| Carbohydrate, by difference | 0 g | 0 g | 0% |
| Energy | 151 kcal | 108 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 107 g | 76.1 g | |
| Total Sugars | 0 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | 0% |
| Cholesterol | 98.0 mg | 70.0 mg | 33% |
| Fatty acids, total saturated | 1.0 g | 0.71 g | 5% |
| Fatty acids, total monounsaturated | 1.23 g | 0.88 g | |
| Fatty acids, total polyunsaturated | 1.20 g | 0.86 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 19.6 mg | 14.0 mg | 2% |
| Iron, Fe | 0.31 mg | 0.22 mg | 2% |
| Magnesium, Mg | 37.8 mg | 27.0 mg | 9% |
| Phosphorus, P | 403 mg | 288 mg | 32% |
| Potassium, K | 508 mg | 363 mg | 11% |
| Sodium, Na | 412 mg | 294 mg | 18% |
| Zinc, Zn | 0.57 mg | 0.41 mg | 5% |
| Copper, Cu | 0.038 mg | 0.027 mg | 4% |
| Selenium, Se | 45.9 µg | 32.8 µg | 83% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 39.2 µg | 28.0 µg | |
| Vitamin A, RAE | 39.2 µg | 28.0 µg | 4% |
| Carotene, beta | 5.60 µg | 4.00 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 1.27 mg | 0.91 mg | 8% |
| Vitamin D (D2 + D3) | 0.98 µg | 0.70 µg | 5% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 0 µg | 0 µg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.031 mg | 0.022 mg | 3% |
| Riboflavin | 0.097 mg | 0.069 mg | 7% |
| Niacin | 5.96 mg | 4.26 mg | 37% |
| Vitamin B-6 | 0.47 mg | 0.34 mg | 28% |
| Folate, total | 19.6 µg | 14.0 µg | |
| Vitamin B-12 | 2.93 µg | 2.09 µg | 122% |
| Choline, total | 116 mg | 82.6 mg | 21% |
| Vitamin K (phylloquinone) | 2.80 µg | 2.00 µg | 2% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 19.6 µg | 14.0 µg | |
| Folate, DFE | 19.6 µg | 14.0 µg | 5% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0.024 g | 0.017 g | |
| SFA 6:0 | 0.015 g | 0.011 g | |
| SFA 8:0 | 0.0098 g | 0.0070 g | |
| SFA 10:0 | 0.022 g | 0.016 g | |
| SFA 12:0 | 0.027 g | 0.019 g | |
| SFA 14:0 | 0.087 g | 0.062 g | |
| SFA 16:0 | 0.57 g | 0.40 g | |
| SFA 18:0 | 0.21 g | 0.15 g | |
| MUFA 18:1 | 1.15 g | 0.82 g | |
| PUFA 18:2 | 0.84 g | 0.60 g | |
| PUFA 18:3 | 0.10 g | 0.075 g | |
| PUFA 20:4 | 0.017 g | 0.012 g | |
| PUFA 22:6 n-3 (DHA) | 0.16 g | 0.11 g | |
| MUFA 16:1 | 0.025 g | 0.018 g | |
| PUFA 18:4 | 0.0042 g | 0.0030 g | |
| MUFA 20:1 | 0.024 g | 0.017 g | |
| PUFA 20:5 n-3 (EPA) | 0.074 g | 0.053 g | |
| MUFA 22:1 | 0.0042 g | 0.0030 g | |
| PUFA 22:5 n-3 (DPA) | 0.0098 g | 0.0070 g |
Source: USDA FoodData Central, FDC 2706256: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in haddock?
150 in 1 small/regular fillet (140 g) of grilled; 74 to 217 per 100 g across USDA's descriptions.
How much protein is in haddock?
29g in 1 small/regular fillet; 20.7 g per 100 g.
How much sodium is in haddock?
410mg in 1 small/regular fillet; 294 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov