Haddock
Haddock: Nutrition, History and Cooking Guide
Haddock (Melanogrammus aeglefinus) is a member of the cod family found throughout the North Atlantic, from Iceland and Norway to the British Isles and the northeastern coast of North America. It is distinguished from cod by a distinctive black lateral line and a dark "thumbprint" mark — according to Scottish legend, the mark left by St Peter's thumb when he drew the fish from the Sea of Galilee, which is why haddock is sometimes called "St Peter's fish." In Scotland, haddock is the traditional fish for fish and chips — considered superior to cod by many Scots — and smoked haddock (finnan haddie, named after the village of Findon in Aberdeenshire) is one of Scotland's most prized food products, central to dishes including Cullen skink (smoked haddock soup with potato and cream) and kedgeree. In Britain generally, haddock is one of the most widely consumed fish, important both as fresh fillets and in its smoked form.
Nutritional Value of Haddock
Haddock provides 74 kcal and 16.3 g of protein per 100 g, with just 0.5 g of fat — one of the very leanest fish available. It provides B12, niacin, B6, selenium, phosphorus, and magnesium in meaningful quantities. Its extremely low fat content makes it one of the most calorie-efficient protein sources available from any food.
Health Benefits of Haddock
Haddock is an excellent lean protein with very low saturated fat and outstanding protein density per calorie. Its selenium content supports thyroid function, and B12 supports neurological health. As an extremely lean white fish, it is suitable for virtually any dietary pattern including low-fat, low-calorie, and high-protein approaches. Smoked haddock retains the nutritional value of fresh haddock but is higher in sodium — a consideration for those managing blood pressure.
How to Select and Store Haddock
Fresh haddock should be white to cream with a firm, moist texture and clean sea smell. The skin side is grey-brown with the characteristic black lateral line. Smoked haddock ranges from pale gold (naturally cold-smoked) to vivid yellow (dyed) — undyed is generally considered superior quality. Refrigerate fresh haddock for up to two days; freeze for up to three months.
How to Cook Haddock
Haddock is more delicate than cod and should be handled gently. Poach in milk with bay and peppercorns for a classic preparation, or bake in the oven at 190°C for twelve minutes. For fish and chips, coat in a light batter and fry at 190°C until golden. Smoked haddock poached in milk with a poached egg is a simple, classic British breakfast or supper. Cullen skink — smoked haddock chowder — is one of Scotland's finest dishes.
Micronutrients (per 100g, cooked)
| Nutrient | Amount | % adult reference intake |
|---|---|---|
| Minerals | ||
| Iron | 0.17 mg | 1% |
| Calcium | 20 mg | 3% |
| Magnesium | 33 mg | 11% |
| Potassium | 433 mg | 12% |
| Sodium | 92 mg | 6% |
| Chloride | 130 mg | 5% |
| Phosphorus | 232 mg | 42% |
| Zinc | 0.5 mg | 5% |
| Copper | 0.02 mg | 2% |
| Manganese | 0.01 mg | 1% |
| Iodine | 421 ug | 301% |
| Selenium | 48 ug | 64% |
| Vitamins | ||
| Vitamin A | 1 ug | 0% |
| Vitamin C | Tr (trace) | . |
| Vitamin D | Tr (trace) | . |
| Vitamin E | 0.52 mg | 13% |
| Vitamin K | not measured | . |
| Vitamin B1 (thiamin) | 0.09 mg | 9% |
| Vitamin B2 (riboflavin) | 0.14 mg | 11% |
| Vitamin B3 (niacin) | 8.3 mg | 49% |
| Vitamin B5 (pantothenic acid) | 0.28 mg | 4% |
| Vitamin B6 | 0.29 mg | 21% |
| Vitamin B7 (biotin) | 1.7 ug | 1% |
| Vitamin B9 (folate) | 6 ug | 3% |
| Vitamin B12 | 2.4 ug | 160% |
Source: CoFID 2021 (McCance and Widdowson, UK), code 16-376 (matched record: "Haddock, flesh only, grilled"). N = present but not quantified; Tr = trace; not measured = no value in the source.
What this food is a source of
High in by content (per 100g): Iodine (301%), Vitamin B12 (160%), Selenium (64%), Vitamin B3 (niacin) (49%), Phosphorus (42%).
A source of by content (per 100g): Vitamin B6 (21%).
These figures are the amount in the food. How much the body absorbs can vary, see each nutrient's entry for detail.