Calories in fried haddock fillets: 138 kcal

What’s in a 140 g fillet

More than half of a fillet is water, which is why the calories stay low. What is left is mostly protein.

5.7 gFat

29.5 gProtein

6.3 gCarbohydrate

0.28 gFibre

98.8 gWater

5.7 gFat
29.5 gProtein
6.3 gCarbohydrate
0.28 gFibre
98.8 gWater

About average for fish and seafood

Haddock fillets are 138 kcal per 100 g. The 170 fish and seafood in this database average 138.

Haddock fillets138

Fish and seafood average138

High in protein

Protein supplies 61 % of the calories; the UK “high protein” line is 20 %.

Protein, per fillet29.5 g

Fat, per fillet5.7 g

Vitamins and minerals in haddock fillets

Six of the 19 reach the “high in” level, led by iodine.

308 %

Iodine

0.462 mg in a 140 g fillet

6th of 122 fish and seafood

Iodine contributes to normal cognitive function and to normal thyroid function.

Vitamin B120.0028 mg112 %

Niacin (vitamin B3)11.5 mg72 %

Selenium0.0392 mg71 %

Vitamin B60.63 mg45 %

Phosphorus308 mg44 %

A source of

Only a trace

Vitamin A
Vitamin D
Vitamin C

Show all 19 with amounts

Iodine0.462 mg, 308 %

Vitamin B120.0028 mg, 112 %

Niacin (vitamin B3)11.5 mg, 72 %

Selenium0.0392 mg, 71 %

Vitamin B60.63 mg, 45 %

Phosphorus308 mg, 44 %

Potassium532 mg, 27 %

Vitamin E2.8 mg, 24 %

Chloride134 mg, 17 %

Magnesium37.8 mg, 10 %

Riboflavin (vitamin B2)0.14 mg, 10 %

Calcium68.6 mg, 8.6 %

Zinc0.7 mg, 7 %

Biotin0.0028 mg, 5.6 %

Pantothenic acid (vitamin B5)0.34 mg, 5.6 %

Thiamin (vitamin B1)0.06 mg, 5.1 %

Manganese0.04 mg, 2.1 %

Iron0.28 mg, 2 %

Copper0.01 mg, 1.4 %

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

What haddock fillets don’t give you. And where to find it.

No recorded vitamin D, vitamin C or vitamin A.

Vitamin D

Tracein haddock fillets

Find it inBloater, grilled500 % per 100 g

Vitamin C

Tracein haddock fillets

Find it inCherries, West Indian2150 % per 100 g

Vitamin A

Tracein haddock fillets

Find it inLiver, calf, fried3152 % per 100 g

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Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Haddock fillets against other fish and seafood

Haddock fillets come second for iodine here, just behind shrimps (dried).

0.4mg

0.33mg

0.282mg

0.151mg

0.1mg

0.09mg

Shrimps, dried+0.07 mg

Haddock, fillets, flesh only, in flour, fried in sunflower oilthis page

Mussels in white wine sauce, cooked−0.048 mg

Coley, baked−0.179 mg

Crayfish, raw−0.23 mg

Catfish, raw−0.24 mg

All values per 100 g, from the same dataset. Differences are against haddock fillets.

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Questions about haddock fillets

Four questions chosen by the facts above, so every food answers differently.

How many calories are in a portion of haddock fillets?

A typical portion (140 g, one fillet) gives 193 kcal. Per 100 g the figure is 138 kcal.

Is haddock fillets high in iodine?

Yes. Haddock, fillets, flesh only, in flour, fried in sunflower oil have 0.33 mg iodine per 100 g, 220 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals do haddock fillets have most of?

By share of the daily reference intake: iodine (0.33 mg, 220 %), vitamin B12 (0.002 mg, 80 %) and niacin (8.2 mg, 51 %) per 100 g.

Are haddock fillets a good source of protein?

Haddock, fillets, flesh only, in flour, fried in sunflower oil have 21.1 g protein per 100 g, 61 % of the energy, which meets the UK threshold for “high protein”.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-060, Haddock, fillets, flesh only, in flour, fried in sunflower oil, 12 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: Reviewed 2014. Fish and Fish Products Supplement, 1993. Values are per 100 g of the edible part; a fillet is 140 g, one fillet, the usual UK portion for fish and seafood. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 170 fish and seafood kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Haddock Fish). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.