Like its close relative, cod, the whitefish haddock hails from the cold waters of the North Atlantic Ocean, according to FishChoice. Sometimes sold under the name scrod, haddock enjoys a slightly sweeter taste and finer texture than cod, and you can often swap them in recipes. Haddock rates among the best fish to eat because of its high-protein, low-calorie, and low-mercury content, according to the Dietary Guidelines for Americans, but it ranks lower than many other fish for its heart-healthy fats.
Haddock Nutrition
Haddock is low in calories, with only 122 calories in one steamed fillet (140 grams [g]), according to the U.S. Department of Agriculture (USDA), making it a very low-calorie choice for protein. This same fillet also provides 28.8 g of protein, plus vitamins and minerals, but has only 0.798 g of fat.
A similar serving of grilled haddock contains slightly more, 151 calories, and a fillet of baked haddock has 176 calories, according to the USDA. By comparison, a serving of a fatty fish like steamed salmon comes in at 332 calories, according to the USDA.
A serving of cooked haddock supplies 28.8 g of protein. For perspective, those following a 2,000-calorie diet should eat 50 to 175 g of protein every day, according to Mayo Clinic. This means one haddock fillet may be able to supply up to half of your daily protein needs. Steamed salmon has more, with 36.1 g in a fillet.
Your body needs adequate protein to build muscle and tissue. Most animal sources of this nutrient, however, are also high in saturated fat — the type of fat associated with a higher risk of heart disease. Haddock contains only a trace amount of saturated fat, making it a heart-healthy choice for your meals and a good substitute for red meat.
Haddock contains about the same amount of dietary cholesterol as salmon and less than red meat. Comparing 100 g of cooked meat, haddock has 68 milligrams (mg) of cholesterol versus the 80 mg you get in a lean short loin steak, according to the USDA.
The USDA recommends keeping daily cholesterol intake as low as possible without cutting into your nutritional needs. Although the current dietary guidelines don’t set an upper limit, previous recommendations for healthy adults were to limit daily cholesterol intake to 300 mg and for those with a higher risk of heart disease to limit intake to 200 mg, according to Cleveland Clinic.
Haddock and Omega-3 Fatty Acids
The fat in fish comes primarily from polyunsaturated fats called omega-3 fatty acids. All fin fish and shellfish contain some omega-3s, but fattier fish such as salmon, herring, and mackerel supply the richest amounts, with over 1,500 mg in a serving, according to Seafood Health Facts.
Omega-3s famously support heart health. In addition, these polyunsaturated fats — particularly the omega-3 known as docosahexaenoic acid (DHA) — boost the health of your brain. DHA helps the brain function normally, and The Alzheimer’s Organization reports that taking a supplement with omega-3, omega-6, and omega-9 fatty acids reduces the risk of developing dementia by 41 percent.
Other health benefits of omega-3s may include reducing the risk for some cancers, lowering the risk for macular degeneration, improving sleep quality, and supporting healthy bones.
While haddock does supply omega-3s, it falls at the lower end of the scale for these beneficial fats, providing less than 200 mg in a 3-ounce cooked serving. While there’s no daily value for omega-3 fatty acids, the adequate intake (the amount needed for satisfactory nutrition) is 1,100 mg a day for women and 1,600 mg for men of combined DHA and eicosapentaenoic acid, according to the Office of Dietary Supplements.
Mercury in Haddock
Although it has distinct health benefits, fish consumption also comes with a unique drawback. According to the USDA, different types of seafood contain different levels of methylmercury, a form of the heavy metal mercury that accumulates in bodies of water.
When humans ingest fish containing mercury, they may experience neurological, digestive, and immune disorders. Especially at risk of mercury poisoning are small children, whose brains and nervous systems are still developing, and pregnant people, who can transfer it to their fetuses.
It’s best to pick fish that are lower in mercury and limit or avoid types that have higher concentrations of the heavy metal, according to the USDA. Mercury contamination is most serious among large fish like swordfish, shark, tilefish, and orange roughy, which live longer and feed on smaller fish, according to the U.S. Food and Drug Administration (FDA).
Haddock has very little mercury, and the FDA lists it as one of the best types of fish you can eat safely.
Minerals in Haddock
A serving of cooked haddock supplies a mix of minerals, most in small amounts. Haddock’s phosphorus and selenium content, however, is notable. In one small fillet of steamed haddock, you’ll get about 32 percent of the daily value for phosphorus and 83 percent for selenium, according to the FDA.
Phosphorus builds healthy bones and teeth, according to the Office of Dietary Supplements. According to the Office of Dietary Supplements, selenium is a mineral with antioxidant properties that helps combat free radicals — rogue molecules that can damage your DNA and lead to chronic diseases like cancer.
Smoked haddock gives you excellent amounts of these two minerals as well. A 3-ounce serving provides 17 percent of the daily value for phosphorus and about 66 percent of your selenium needs, according to the USDA.
Smoked fish, however, also has more of the mineral sodium because the smoking process involves salting the fish. While there is only 184 mg of sodium in every 100 g of steamed haddock, the same serving of smoked haddock contains more than four times that amount. Sodium occurs naturally in foods like haddock, but the addition of too much salt to prepared foods like smoked haddock can cause health problems, according to The Nutrition Source.
Healthy individuals should limit their sodium intake to 2,300 mg a day, according to the USDA’s current dietary guidelines, though capping this at 1,500 mg a day can help reduce cardiovascular and hypertension risks. Americans average about 3,400 mg a day, according to the USDA.
Excess sodium can put a strain on your kidneys and increase your blood pressure, according to Cleveland Clinic. Choose regular cooked haddock more often than smoked to avoid excess sodium intake.
B Vitamins in Haddock
A serving of haddock is rich in several B vitamins, a family of water-soluble nutrients you must get from your diet. Most notable in haddock are niacin (B3) and vitamins B6 and B12.
Niacin plays a role in metabolizing the carbohydrates and fat you eat into energy your body can use for fuel, according to the Office of Dietary Supplements. It’s also important for nerve and digestive health. In addition to metabolizing protein and carbs, vitamin B6, or pyridoxine, supports brain health, according to the Office of Dietary Supplements. Your body requires vitamin B12 to make red blood cells and DNA and to support the development and function of the central nervous system, according to the Office of Dietary Supplements.
In one fillet of steamed haddock, you’ll get 37 percent of the daily value for niacin, 26 percent of your daily needs for vitamin B6, and 121 percent of the daily value for B12. Three ounces of smoked haddock gives you roughly 27 percent of the daily value for niacin, 20 percent of B6, and 57 percent of B12.
Haddock on the Menu
In addition to the health benefits of haddock, this mild fish tastes delicious and lends itself to a variety of cooking methods and dishes. Although haddock is too flaky to hold up well on the grill, other healthy preparation methods include broiling, baking, poaching, and light sautéing or stir-frying. Deep-frying your haddock will add fat and calories to an otherwise nutritious fish.
You can buy haddock fresh or frozen. To prevent food poisoning, the FDA advises that you make sure the market displays its fresh seafood on a bed of crushed ice.
Avoid fresh haddock that smells sour or especially “fishy.” If the haddock is labeled as “previously frozen,” its smell should still be mild and not overpowering. Keep fish cold in transit to your home, where you should refrigerate it right away.
Frozen fish packages can sometimes thaw during transport to the store. Avoid packages that have formed ice crystals because they may have been stored too long, or they may have thawed and been frozen again. Check the packaging for tears, as well. The haddock should be completely firm, not pliable. To thaw frozen fish before eating, keep it in the refrigerator overnight.
For baking or broiling, haddock pairs well with garlic and lemon. Serve it on a leafy green salad for a hearty lunch or with wild rice and broccoli for dinner.
Brits use haddock for their tasty fish and chips, but this traditional dish is loaded with fat and calories. For a healthier, mock version of fish and chips, brush haddock fillets with a little olive oil, coat in panko breadcrumbs, sprinkle with herbs, and bake. Serve with “fries” made from sliced and baked sweet or russet potatoes.
Like cod, haddock works well in fish chowder or stew. Chowders tend to be milk- or cream-based, while fish stews usually start with tomatoes. Get creative with your stew by experimenting with different flavor combinations for a Mediterranean-, East African-, or Moroccan-style dish.
For Tex-Mex night at your house, use haddock in place of ground beef to create fish tacos that are lower in calories and fat. After cutting fillets into bite-sized pieces, marinate them in olive oil, chili powder, lime, and cilantro, and then broil. Fill flour or corn tortillas with the fish, then top with a slaw made from shredded fresh veggies, plain yogurt, jalapeño peppers, and lime juice.
Haddock Allergy
A small percentage of people may develop an allergy to whitefish like haddock. Unlike other food intolerances that appear in childhood, a fish allergy may not show up until you’re an adult, according to Food Allergy Research & Education.
Symptoms of a fish allergy may include hives, swelling, digestive issues, or a runny nose, and, in extreme cases, anaphylaxis. If you experience symptoms and think you’re allergic, the best prevention is to avoid eating fish and fish products.
