For better health, the Dietary Guidelines for Americans recommends you eat 8 ounces of fish or seafood a week.1 If you’re not a fan of fish, but want to improve your diet and health, haddock is a good choice. It has a sweet, not-so-fishy flavor and a firm, moist texture. 

Haddock is also low in fat, high in protein, and a source of omega-3 fatty acids, which are essential fats that play a significant role in supporting your body’s health and well-being.

Here’s a look at the nutrition, health benefits, and uses for haddock.

Haddock Nutrition Facts

A 3.5 ounce (100g) serving of cooked haddock has 90 calories, 20 grams of protein, 0.6 grams of fat, and no carbohydrates. Haddock is also an excellent source of vitamin B12, vitamin B6, selenium, and phosphorus. This nutrition information comes from the USDA.2

  • Calories: 90
  • Fat: 0.6g
  • Sodium: 261mg 
  • Carbohydrates: 0g
  • Protein: 20g
  • Omega-3 fatty acids: 0.166g


Haddock has no carbohydrates, fiber, or sugar. 


With only 0.6 grams of fat per 3.5-ounce serving, haddock is a very low-fat food choice. In addition to being low in fat, most of the fat in the fish comes from healthy polyunsaturated fats, with 0.204 grams per serving.

Haddock also contains omega-3 fatty acids, with 0.166 grams per 3.5-ounce serving. Most of the omega-3 fatty acids are in the form of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). 

Though alpha-linolenic acid (ALA) is also a form of the essential fatty acid, consuming food sources of EPA and DHA is the best way to improve your blood levels of omega-3 fatty acids.3

ALA is found primarily in plant foods like flaxseeds. Your body needs to convert ALA to EPA and DHA to perform essential functions. Your body’s conversion is inefficient, meaning the amount of ALA you consume won’t supply the same amount of EPA and DHA. 

Cooked haddock has 0.111 grams of saturated fat and 0.074 grams of monounsaturated fat.