Haddock Nutrition Calculator — Calories & Nutrition per Serving

Baked haddock delivers 90 kcal per 100g with 20.0g protein and only 0.55g fat — a protein-to-calorie ratio of 22.2g per 100 kcal ^[1]. For comparison, skinless chicken breast provides 18.8g protein per 100 kcal. Haddock delivers 18% more protein per calorie than the most popular lean protein in the world.

A standard 6-oz fillet (170g) provides 34g protein at just 153 kcal — roughly the same protein as a 5-oz chicken breast but with 30 fewer calories and less than 1g of fat. For anyone tracking a high-protein, low-fat intake, haddock is one of the most efficient whole-food sources available ^[1].

Research on Gadiform fishes has documented that haddock's extremely low intramuscular fat content (less than 1% by weight) is characteristic of cold-water demersal species that store lipids primarily in the liver rather than in muscle tissue, resulting in an unusually lean fillet ^[2].

Baked haddock provides 2.13mcg vitamin B12 per 100g — 89% of the daily value ^[1]. A 6-oz fillet (170g) delivers 3.6mcg B12 — 150% DV, more than covering the full daily requirement from a single piece of fish. Smoked haddock provides a similar 2.0mcg per 100g ^[1].

Among common white fish, haddock's B12 is comparable to cod (1.2mcg) and pollock (3.2mcg), but haddock uniquely combines high B12 with an extremely low fat content — making it one of the most B12-efficient foods per calorie consumed ^[1].

The B12 in fish is predominantly in the methylcobalamin and adenosylcobalamin forms — the same forms found naturally in animal-derived foods — distinct from the cyanocobalamin used in most fortified foods and supplements ^[3].

Plain baked haddock has 90 kcal and 0.55g fat per 100g. The same fish breaded and fried for fish & chips jumps to 217 kcal and 12.5g fat — a 141% calorie increase ^[1]. The batter alone contributes approximately 11.7g of carbohydrates and nearly 12g of added fat per 100g of finished product.

A typical fish & chips restaurant portion uses approximately 200g of battered haddock, delivering 434 kcal before chips. The same 200g of baked haddock would be 180 kcal — a 254-calorie difference from the breading and frying oil alone ^[1].

Sodium also increases substantially: from 261mg per 100g baked to 553mg per 100g fried, and adding tartar sauce (2 tbsp) contributes another 280mg. A full fish & chips meal with condiments can easily reach 1,200mg sodium — over half the daily recommendation from one plate ^[1].

Finnan haddie (traditional Scottish cold-smoked haddock) delivers 116 kcal and 25.2g protein per 100g — significantly more protein-dense than baked (20.0g) because smoking removes moisture and concentrates the protein ^[1]. However, sodium jumps from 261mg (baked) to 763mg (smoked) — a 192% increase from the curing process.

The smoking process also concentrates minerals: calcium rises from 14mg to 49mg, iron from 0.21mg to 1.4mg, and selenium from 31.7mcg to 42.9mcg per 100g ^[1]. If sodium is not a tracking concern, smoked haddock is nutritionally denser than fresh-cooked in nearly every micronutrient.

For tracking accuracy: smoked haddock fillets used in dishes like kedgeree or cullen skink (Scottish soup) are often poached in milk before serving, which adds dairy calories but also reduces the per-serving sodium through dilution ^[3].

Haddock and cod are both cold-water Gadiform species with remarkably similar nutrition: haddock at 90 kcal/20g protein vs. cod at 105 kcal/22.8g protein per 100g cooked ^[1]. The macronutrient profiles are close enough that swapping one for the other in a tracker produces less than a 15% difference in any macro.

The one meaningful difference for tracking is sodium: baked haddock has 261mg per 100g while baked cod has 78mg. This 3.3x sodium difference matters for anyone monitoring daily sodium intake — two servings of haddock contribute 522mg from the fish alone ^[1].

Research on the comparative biology of haddock and cod has shown that while both species share similar habitat ranges in the North Atlantic, haddock's higher sodium reflects its natural tissue composition rather than any processing — the fish simply retains more sodium in its muscle tissue ^[2].