299 %
Iodine contributes to normal cognitive function and to normal thyroid function.
How many calories are in haddock?
105kcal
in a 140 g fillet
75 kcal per 100 g.
Source: UK CoFID 2021, record 16-375, 11 analysed samples. Checked 5 October 2026.
0.56 gFat
24.9 gProtein
0 gFibre
299 %Daily iodine
What’s in a 140 g fillet
More than half of a fillet is water. The rest is 24.9 g protein and 0.56 g fat.
- 0.56 gFat
- 24.9 gProtein
- 114 gWater
- 0.1 gMinerals and the rest
Below average for fish and seafood
Haddock is 75 kcal per 100 g. The 170 fish and seafood in this database average 138.
Haddock75
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 fillet0.24 g
Vitamins and minerals in haddock
Four of the 21 recorded reach the “high in” level. Iodine leads by a long way.
A source of
Only a trace
- Vitamin D
- Vitamin C
Show all 21 with amounts
Iodine0.448 mg, 299 %
Vitamin B120.00266 mg, 106 %
Selenium0.0476 mg, 87 %
Niacin (vitamin B3)11.2 mg, 70 %
Phosphorus228 mg, 33 %
Vitamin B60.41 mg, 29 %
Potassium441 mg, 22 %
Chloride154 mg, 19 %
Thiamin (vitamin B1)0.18 mg, 17 %
Riboflavin (vitamin B2)0.21 mg, 15 %
Magnesium35 mg, 9.3 %
Folate0.014 mg, 7 %
Pantothenic acid (vitamin B5)0.38 mg, 6.3 %
Vitamin E0.69 mg, 5.7 %
Biotin0.0028 mg, 5.6 %
Zinc0.42 mg, 4.2 %
Copper0.03 mg, 2.8 %
Calcium15.4 mg, 1.9 %
Iron0.17 mg, 1.2 %
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 3 % 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
3%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 in white wine sauce (cooked).
0.32mg
0.282mg
0.1mg
0.09mg
0.08mg
0.08mg
Haddock, flesh only, rawthis page
Mussels in white wine sauce, cooked−0.038 mg
Shrimps, frozen−0.22 mg
Catfish, raw−0.23 mg
Winkles, boiled−0.24 mg
Eel, yellow, raw−0.24 mg
All values per 100 g, from the same dataset. Differences are against haddock.
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Questions about haddock
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of haddock?
A typical portion (140 g, one fillet) gives 105 kcal. Per 100 g the figure is 75 kcal.
Is haddock high in iodine?
Yes. Haddock, flesh only, raw has 0.32 mg iodine per 100 g, 213 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does haddock have most of?
By share of the daily reference intake: iodine (0.32 mg, 213 %), vitamin B12 (0.0019 mg, 76 %) and selenium (0.034 mg, 62 %) per 100 g.
Is haddock a good source of protein?
Haddock, flesh only, raw has 17.8 g protein per 100 g, 95 % 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 16-375, Haddock, flesh only, raw, 11 analysed samples, 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. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. 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
- Tuna, baked136 kcal
- Cod, grilled106 kcal
- Eel, conger, grilled137 kcal
- Halibut, raw103 kcal
- Mullet, Grey, grilled150 kcal
- Prawns, king, grilled from raw102 kcal
- All 170 fish and seafood