scored 82/100
Haddock is a lean white fish rich in high-quality protein and omega-3 fatty acids, making it an excellent choice for cardiovascular and cognitive health. It provides essential micronutrients including selenium, vitamin D, and B vitamins with minimal calories.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 82.
Haddock is a Atlantic white fish native to the North Atlantic, particularly abundant near Iceland, Norway, and North America. It has been a staple protein source for centuries due to its mild flavor, flaky texture, and exceptional nutritional profile. As a lean fish, haddock provides approximately 20g of complete protein per 100g with minimal fat, making it ideal for muscle maintenance and metabolic health. Unlike fattier fish, haddock offers moderate omega-3 fatty acids (particularly EPA and DHA) alongside exceptional levels of selenium—a powerful antioxidant that supports thyroid function and reduces oxidative stress associated with aging. Haddock is also one of the richest sources of vitamin B12 and provides meaningful amounts of vitamin D, crucial for bone health and immune function. The fish's low mercury content compared to larger predatory fish makes it a safer choice for frequent consumption. For longevity-focused nutrition, haddock represents an efficient way to obtain high-quality protein, essential micronutrients, and omega-3s without excessive calories or mercury accumulation, supporting cardiovascular function, cognitive preservation, and healthy aging.
Omega-3 fatty acids (EPA and DHA) reduce triglycerides, lower blood pressure, and improve endothelial function; selenium protects against oxidative damage to blood vessels
Complete protein with all essential amino acids stimulates muscle protein synthesis; low calorie density supports body composition maintenance
Omega-3 fatty acids support neuronal membrane integrity and synaptic plasticity; selenium protects against neuroinflammation
Selenium is a critical cofactor for selenoprotein synthesis, including glutathione peroxidase and thioredoxin reductase essential for thyroid hormone metabolism
Omega-3 fatty acids shift immune response toward anti-inflammatory profile; vitamin D and selenium support regulatory T cell function
Consuming haddock at lunch or early dinner supports stable blood sugar, prevents evening energy crashes, and allows adequate absorption time for micronutrients before sleep when anabolic processes occur
Breaks a fast
While haddock can be consumed anytime, lunch provides optimal timing for protein-mediated satiety and afternoon productivity; evening consumption (3+ hours before bed) is also acceptable
Per 100 g of the default form. Bars show how much higher or lower haddock is than the average across 13 peer foods in this category. Green means a favorable direction; amber means the opposite.
Haddock is classified as a seafood. Haddock is a lean white fish rich in high-quality protein and omega-3 fatty acids, making it an excellent choice for cardiovascular and cognitive health.
Haddock scores 82/100 in Formulate, making it a great choice. Its strongest contributions come from Selenium, Vitamin B12, Niacin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Yes — it's a high-protein food. A 85 g serving provides about 17 g of protein (~34% of the 50 g daily value).
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 85 g serving, haddock is highest in Selenium (~59% DV), Vitamin B12 (~57% DV), Niacin (~24% DV), Vitamin B6 (~18% DV), Phosphorus (~14% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 0 g of net carbs (0 g total minus 0 g fiber).
Best in the midday. Consuming haddock at lunch or early dinner supports stable blood sugar, prevents evening energy crashes, and allows adequate absorption time for micronutrients before sleep when anabolic processes occur
A typical serving is around 85 g (~77 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating haddock alongside several other seafood sources.
Haddock falls into the fish or shellfish group, which is a common allergen. If you have a known allergy or sensitivity in this category, avoid it and consult a clinician before adding it back.
Haddock pairs nicely with: Pair with cruciferous vegetables (broccoli, Brussels sprouts) because their glucosinolates enhance selenium bioavailability and support phase II detoxification; Combine with extra-virgin olive oil because polyphenols enhance omega-3 stability and reduce oxidative rancidity during cooking; Serve with leafy greens (spinach, kale) because their high vitamin K content works synergistically with vitamin D from haddock for bone mineralization; Pair with legumes (lentils, chickpeas) because complementary amino acids create complete protein profile with enhanced mineral absorption.
Encyclopedia entries that supply the same signature nutrients haddock contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients haddockcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.