Haddock

Nutrition per ~85 g · a palm-sized piece (~3 oz)

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

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.

What it feeds primary sources only

Systems

Pathways

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

Pairs 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

In the kitchen

• 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

When to eat it 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

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