Fish, haddock, grilled
Common food
Photo: Wikipedia
Grilled haddock is a lean, flaky white fish with a mild, slightly sweet flavor and a tender, delicate texture that becomes beautifully firm and lightly charred on the grill. Nutritionally, it's a protein powerhouse with virtually no fat or carbohydrates, making it an exceptionally clean and light source of high-quality protein.
Calorie split: 76% protein · 0% carbs · 24% fat
↓ Full nutrition💚 Why it's loved
People love grilled haddock for its clean, sweet flavor that acts as a perfect canvas for herbs, spices, or a simple squeeze of lemon. Its versatility allows it to shine in everything from classic fish and chips to elegant Mediterranean platters.
⚠️ Watch-outs & how to enjoy it better
Haddock is a common fish allergen, so individuals with fish or seafood allergies must avoid it. Its very low fat content means it can dry out quickly if overcooked; to counteract this, grill it over medium heat for a shorter time, or brush lightly with a little olive oil before cooking.
Key benefits
- Excellent source of complete, lean protein
- Very low in calories and fat
- Zero carbohydrates or sugars
- Rich in essential minerals like selenium and phosphorus
- Supports muscle maintenance and repair
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Haddock is famously known as the 'pilgrim fish' because it was a staple food on the Mayflower during the voyage to the New World in 1620.
Full nutrition (USDA data · scales with serving)
| Water | 76.1 g |
| Energy | 108 kcal |
| Protein | 20.7 g |
| Total lipid (fat) | 2.8 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 14.0 mg |
| Iron, Fe | 0.22 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 288 mg |
| Potassium, K | 363 mg |
| Sodium, Na | 294 mg |
| Zinc, Zn | 0.41 mg |
| Copper, Cu | 0.03 mg |
| Selenium, Se | 32.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.07 mg |
| Niacin | 4.3 mg |
| Vitamin B-6 | 0.34 mg |
| Folate, total | 14.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 14.0 ug |
| Folate, DFE | 14.0 ug |
| Choline, total | 82.6 mg |
| Vitamin B-12 | 2.1 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 28.0 ug |
| Retinol | 28.0 ug |
| Carotene, beta | 4.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.91 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.70 ug |
| Vitamin K (phylloquinone) | 2.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.71 g |
| SFA 4:0 | 0.02 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.06 g |
| SFA 16:0 | 0.40 g |
| SFA 18:0 | 0.15 g |
| Fatty acids, total monounsaturated | 0.88 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 0.82 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.86 g |
| PUFA 18:2 | 0.60 g |
| PUFA 18:3 | 0.07 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.05 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.11 g |
| Cholesterol | 70.0 mg |
Amino acid profile (per 100g)
Estimated from Fish, fish sticks, frozen, prepared — USDA does not publish this profile for Fish.
| Tryptophan | 0.12 g |
| Threonine | 0.37 g |
| Isoleucine | 0.43 g |
| Leucine | 0.85 g |
| Lysine | 0.80 g |
| Methionine | 0.30 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.29 g |
| Valine | 0.50 g |
| Arginine | 0.59 g |
| Histidine | 0.23 g |
| Alanine | 0.55 g |
| Aspartic acid | 0.82 g |
| Glutamic acid | 2.3 g |
| Glycine | 0.47 g |
| Proline | 0.78 g |
| Serine | 0.49 g |
| Hydroxyproline | 0.00 g |
FAQ
What's the difference between haddock and cod?
Haddock is generally smaller, has a slightly sweeter flavor, and a more delicate texture than cod. It also has a distinctive black lateral line along its side, unlike cod's curved line.
Is smoked haddock the same as grilled?
No. Smoked haddock has been cured and smoked, giving it a firm texture and a distinctive smoky, salty flavor, while grilled haddock is fresh fish cooked over direct heat.
How do I know when grilled haddock is done?
The fish is done when it is opaque throughout and flakes easily when tested with a fork at its thickest part. The internal temperature should reach 145°F (63°C).
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.08 kcal/g · 77% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.81 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.