Haddock
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.
Nutrition · per ~85 g serving · ≈ a palm-sized piece (~3 oz)
- Vitamin B121.4 mcg57% DV
- Niacin3.9 mg24% DV
- Vitamin B60.30 mg18% DV
- Selenium32.6 mcg59% DV
- Phosphorus169.2 mg14% DV
- Magnesium35.7 mg9% DV
- Potassium298.3 mg6% DV
- Omega3170.0 mg
- Omega-3 (ALA/EPA/DHA)~1.3 g
- Glutathione~13 mg
Score · 81/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Selenium70% DV
- Vitamin B1267% DV
- Niacin29% DV
- Vitamin B621% DV
- Phosphorus16% DV
Overview
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.
Health Benefits (5)
- Supports cardiovascular health and reduces atherosclerosis riskstrongOmega-3 fatty acids (EPA and DHA) reduce triglycerides, lower blood pressure, and improve endothelial function; selenium protects against oxidative damage to blood vessels
- Preserves muscle mass and supports metabolic healthstrongComplete protein with all essential amino acids stimulates muscle protein synthesis; low calorie density supports body composition maintenance
- Supports cognitive function and may reduce neurodegenerative disease riskmoderateOmega-3 fatty acids support neuronal membrane integrity and synaptic plasticity; selenium protects against neuroinflammation
- Enhances thyroid function and metabolic regulationstrongSelenium is a critical cofactor for selenoprotein synthesis, including glutathione peroxidase and thioredoxin reductase essential for thyroid hormone metabolism
- Reduces systemic inflammation and supports immune resiliencemoderateOmega-3 fatty acids shift immune response toward anti-inflammatory profile; vitamin D and selenium support regulatory T cell function
Food Pairings
- ·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
Practical Tips
- ·Choose wild-caught or sustainably farmed haddock over Atlantic farm-raised varieties due to superior omega-3 profile and lower contaminant accumulation
- ·Steam or poach haddock at temperatures below 140°C (284°F) to preserve heat-sensitive B vitamins and prevent oxidative damage to omega-3s
- ·Consume the skin when available as it concentrates selenium and contains collagen peptides beneficial for joint and skin health
- ·Purchase flash-frozen haddock within 24 hours of catch, which preserves nutritional integrity better than thawed or aged fresh fish
- ·Store in coldest section of refrigerator (below 4°C) and use within 1-2 days of thawing, or keep frozen for up to 3 months
Optimal Timing
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
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
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other seafood
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.
What people ask about haddock
What is haddock?
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.
Is haddock healthy?
Haddock scores 81/100 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.
Is haddock high in protein?
Yes — it's a high-protein food. A 85 g serving provides about 17 g of protein (~34% of the 50 g daily value).
Is haddock high in fiber?
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in haddock?
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).
Is haddock keto-friendly?
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).
When is the best time to eat haddock?
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
How much haddock should I eat?
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.
Is haddock an allergen?
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.
What pairs well with haddock?
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.
Supplements that mirror Haddock's nutrient profile
Encyclopedia entries that supply the same signature nutrients haddock contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Haddock
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.