382 %
Iodine contributes to normal cognitive function and to normal thyroid function.
How many calories are in poached haddock?
134kcal
in a 140 g fillet
96 kcal per 100 g.
Source: UK CoFID 2021, record 16-473. Checked 5 October 2026.
0.7 gFat
31.9 gProtein
0 gFibre
382 %Daily iodine
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.
- 0.7 gFat
- 31.9 gProtein
- 107 gWater
- 0.1 gMinerals and the rest
Below average for fish and seafood
Haddock is 96 kcal per 100 g. The 170 fish and seafood in this database average 138.
Haddock96
Fish and seafood average138
Low in sugar and salt
Low sugars and low salt by UK labelling rules, per 100 g.
Sugars, per fillet0 g
Salt, per fillet0.31 g
Vitamins and minerals in haddock
Four of the 21 reach the “high in” level, led by iodine.
Show all 21 with amounts
Iodine0.573 mg, 382 %
Vitamin B120.00336 mg, 134 %
Selenium0.0616 mg, 112 %
Niacin (vitamin B3)13.4 mg, 84 %
Phosphorus291 mg, 42 %
Vitamin B60.52 mg, 37 %
Potassium564 mg, 28 %
Chloride197 mg, 25 %
Thiamin (vitamin B1)0.21 mg, 19 %
Riboflavin (vitamin B2)0.27 mg, 19 %
Magnesium44.8 mg, 12 %
Folate0.0182 mg, 9.1 %
Vitamin E0.88 mg, 7.4 %
Pantothenic acid (vitamin B5)0.39 mg, 6.5 %
Biotin0.00322 mg, 6.4 %
Zinc0.56 mg, 5.6 %
Copper0.04 mg, 4.2 %
Calcium19.6 mg, 2.5 %
Iron0.21 mg, 1.5 %
Manganese0.01 mg, 0.7 %
Vitamin A0.0014 mg, <1 %
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 doesn’t give you. And where to find it.
No recorded vitamin D or vitamin C, and only 4 % of the zinc reference intake per 100 g.
Vitamin D
Tracein haddock
Find it inBloater, grilled500 % per 100 g
Vitamin C
Tracein haddock
Find it inCherries, West Indian2150 % per 100 g
Zinc
4%in haddock, per 100 g
Find it inOysters, raw592 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Haddock against other fish and seafood
Per 100 g, haddock has the most iodine of the 6 here, ahead of mussels (raw).
0.409mg
0.14mg
0.139mg
0.111mg
0.11mg
0.103mg
Haddock, flesh only, poachedthis page
Mussels, raw−0.269 mg
Langoustine, boiled−0.27 mg
Coley, raw−0.298 mg
Cod, salted and smoked, raw−0.299 mg
Crab, white meat, purchased cooked−0.306 mg
All values per 100 g, from the same dataset. Differences are against haddock.
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Questions about haddock
The questions people ask about haddock, answered from the dataset.
How many calories are in a portion of haddock?
A typical portion (140 g, one fillet) gives 134 kcal. Per 100 g the figure is 96 kcal.
Is haddock high in iodine?
Yes. Haddock, flesh only, poached has 0.409 mg iodine per 100 g, 273 % of the NRV, above the 30 % threshold for a “high in” claim.
Does cooking change the folate in haddock?
Yes. Per 100 g, folate goes from 10 mg raw to 0.013 mg poached. Part of that is the vitamin or mineral itself changing, part is the change in water content.
Which vitamins and minerals does haddock have most of?
By share of the daily reference intake: iodine (0.409 mg, 273 %), vitamin B12 (0.0024 mg, 96 %) and selenium (0.044 mg, 80 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-473, Haddock, flesh only, poached, published by Public Health England under the Open Government Licence v3.0. Main data references: DH, Nutrient analysis of fish and fish products, 2013. Values are per 100 g of the edible part; a fillet is 140 g, one fillet, the usual UK portion for fish and seafood. Edible proportion: 88 % of the weight as bought is eaten. 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. The dataset's sample note is not shown on the page (its wording trips the site's checks). 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.
More fish and seafood
From the same group, with calories per 100 g, and the foods with the most iodine.
More fish and seafood
- Salmon, smoked (hot-smoked)186 kcal
- Squid, raw81 kcal
- Boal, raw86 kcal
- Coley, raw82 kcal
- Lemon sole, raw73 kcal
- Plaice, baked99 kcal
- All 170 fish and seafood