FoodScore
0/ 100
Decentother· 100 g

Haddock Cooked

Haddock is a decent choice with a FoodScore of 54/100, primarily due to its high protein content and minimal processing, though the presence of trans fat slightly reduces its overall score.

  • Haddock provides nearly 20g of protein per 100g serving, contributing significantly to daily needs.
  • It is a minimally processed whole food, classified as NOVA 1.
  • A 100g serving delivers 89% of the Daily Value for Vitamin B12.
  • Contains 261mg of sodium per 100g, which is a moderate amount.
  • Haddock contains 0.16g of Omega-3 fatty acids per 100g.
  • Scores +1 points above the other category average (53/100 across 41 foods).
Fiber
0g
0% of Daily Value
Protein
19.99g
40% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
261mg
11% of Daily Value
+
What it brings to the table
Protein (20.0g)+10
Micronutrients (Phosphorus, Vitamin B12)+4
Whole food (NOVA 1)+10
−
What holds it back
Trans fat present-20

Why it scores 54

Haddock earns a FoodScore of 54 out of 100, placing it in the 'Decent' category. Its score benefits significantly from several positive nutritional attributes. A major bonus comes from its high protein content, providing nearly 20 grams per 100-gram serving, which is a substantial contribution to daily protein requirements. As a minimally processed whole food (NOVA 1), haddock receives an additional bonus, reflecting its natural state and lack of extensive industrial alteration. It also gains points for key micronutrients, particularly its excellent supply of Vitamin B12 and phosphorus. However, the score is negatively impacted by the presence of trans fat, even in small amounts (0.01g per 100g), which incurs a penalty according to dietary guidelines. If the trans fat were absent, or if it contained more beneficial nutrients like fiber or a higher amount of omega-3 fatty acids, its score would be higher.

Health benefits

What the nutrients in haddock cooked actually do for you, grounded in established dietary science.

Supports Muscle Health and Repair

Haddock is an excellent source of high-quality protein, which is crucial for building and repairing muscle tissue. With 19.99 grams of protein per 100-gram serving, it provides a significant portion of the daily recommended intake for adults. This makes it a valuable food for athletes, those engaging in regular physical activity, or individuals looking to maintain muscle mass as they age. The protein in haddock contains all essential amino acids, making it a complete protein source necessary for optimal physiological function. Including lean protein like haddock in your diet can support muscle synthesis and overall physical recovery.

Boosts Brain Function and Nerve Health

Haddock is remarkably rich in Vitamin B12, offering 89% of the Daily Value in just a 100-gram serving. Vitamin B12 is essential for maintaining healthy nerve cells and plays a critical role in the formation of red blood cells, which carry oxygen to the brain. Adequate intake of B12 is associated with cognitive function and can help prevent certain types of anemia. Research supports the importance of B12 for neurological health, and regular consumption of B12-rich foods like haddock can contribute to optimal brain and nervous system performance. This makes haddock a beneficial choice for supporting overall mental well-being.

Contributes to Bone Strength

Haddock contains phosphorus, a mineral vital for bone and teeth health. While not as high in calcium as some dairy products, the phosphorus content in haddock works in conjunction with calcium to form strong bones. A 100-gram serving also provides 6% of the Daily Value for magnesium, another mineral that plays a role in bone mineral density and overall skeletal integrity. Dietary guidelines emphasize the importance of a balanced intake of these minerals for maintaining strong bones throughout life. Including haddock as part of a varied diet can contribute to your body's structural support.

Aids in Weight Management

With only 90 calories and nearly 20 grams of protein per 100-gram serving, haddock is a low-calorie, high-protein food that can be very beneficial for weight management. Protein is known to increase satiety, helping you feel fuller for longer and potentially reducing overall calorie intake. This can be particularly helpful for those looking to reduce body fat or maintain a healthy weight. The lean protein in haddock helps preserve muscle mass during weight loss, which is important for maintaining a healthy metabolism. Incorporating haddock into meals can provide satisfying nutrition without excessive calories.

How to eat it

Haddock is a versatile white fish commonly enjoyed in American diets, often baked, broiled, or fried. Its mild flavor and firm, flaky texture make it suitable for various culinary applications, from fish and chips to lighter preparations. A typical serving size is around 100-150 grams, and it pairs well with vegetables, whole grains, or a light sauce.

To maximize flavor and retain moisture, bake or broil haddock with a squeeze of lemon and herbs, rather than deep-frying.
Pair haddock with fiber-rich vegetables like broccoli or asparagus and a whole grain such as quinoa to create a balanced meal.
For a quick and healthy meal, flake cooked haddock into salads or use it as a lean protein source in fish tacos.
Store fresh haddock in the coldest part of your refrigerator and consume within one to two days, or freeze for longer storage.
Things to keep in mind

Haddock is generally safe for consumption for most healthy adults. As with all fish, individuals with a fish allergy should avoid haddock. While haddock is a lean fish, some individuals may be sensitive to certain compounds in fish, though this is rare. Pregnant women and young children should be mindful of mercury levels in fish; however, haddock is considered a low-mercury fish, making it a safer choice for these populations. There are no widely documented significant drug interactions or specific GI issues associated with consuming haddock at normal serving sizes.

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Reader questions
Is haddock healthy?
Yes, haddock is considered a healthy food, scoring 54/100 on FoodScore. It is an excellent source of lean protein and is particularly rich in Vitamin B12, which supports nerve function and red blood cell formation. It is also a minimally processed whole food, aligning with dietary guidelines for healthy eating.
Is haddock good for weight loss?
Haddock can be a beneficial food for weight loss. With only 90 calories and nearly 20 grams of protein per 100-gram serving, it is a low-calorie, high-protein option. Protein promotes satiety, helping you feel full and potentially reducing overall calorie intake, which is key for weight management.
Is haddock an ultra-processed food?
No, haddock is not an ultra-processed food. It is classified as NOVA 1, meaning it is an unprocessed or minimally processed food. This indicates it is consumed in its natural state or with minimal alterations, such as cooking, without added sugars, unhealthy fats, or artificial ingredients.
How should I cook haddock to maximize its health benefits?
To maximize health benefits, baking, broiling, or steaming haddock are preferred cooking methods over frying. These methods help preserve its delicate nutrients and avoid adding unhealthy fats. Season with herbs, spices, and a squeeze of lemon for flavor without excess sodium or calories.
What are good alternatives to haddock?
Good alternatives to haddock include other lean white fish such as cod, pollock, or tilapia. These fish share a similar mild flavor and flaky texture, making them suitable substitutes in most recipes. They also offer comparable nutritional benefits, including high protein content.
Does haddock contain omega-3 fatty acids?
Yes, haddock does contain omega-3 fatty acids, though in smaller amounts compared to fattier fish like salmon. A 100-gram serving provides 0.16 grams of omega-3s. While not a primary source, it still contributes to your overall intake of these beneficial fats that support heart and brain health.
Is haddock high in sodium?
Haddock contains a moderate amount of sodium, with 261mg per 100-gram serving. While not excessively high, it's important to consider this amount, especially if you are monitoring your sodium intake. When preparing, opt for low-sodium seasonings and avoid adding extra salt to keep the overall sodium content in check.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 174198)Updated 2026-04-20