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Haddock Fillet, Raw

Haddock Fillet, Raw

EverydayRaw

Haddock is a lean North Atlantic whitefish known for its mild, slightly sweet flavor and firm yet flaky texture when cooked. This raw fillet provides high-quality protein with minimal fat, along with notable amounts of selenium and B vitamins essential for metabolic function. Its versatility suits baking, pan-searing, or grilling, offering a lighter alternative to oilier fish while maintaining a distinctively clean taste compared to similar species like cod.

Macro Impact

A 3 oz serving contains 63 calories, 14g protein, 0g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 63 calories?
Walking3.5 mph, moderate pace
15 min
YogaModerate effort, gentle pace
11 min
SwimmingModerate effort, freestyle
8 min
Biking12-14 mph, moderate effort
6 min
StairsStair climbing, moderate pace
7 min
Running5 mph (12 min/mile)
5 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories63
% Daily Value*
Total Fat0.4g
0%
Saturated Fat0.1g
0%
Trans Fat0.0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.1g
Cholesterol46mg
15%
Sodium181mg
8%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein14g
Vitamin D0.4mcg
2%
Calcium9mg
1%
Iron0.1mg
1%
Potassium243mg
5%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
46 / 300 g
15%
Omega 3
0 / 5 g
3%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
14 / 80 g
17%
Amino Acids
Histidine
0 / 3 g
15%
Isoleucine
1 / 2 g
47%
Leucine
1 / 3 g
42%
Lysine
1 / 2 g
62%
Methionine
0 / 1 g
40%
Phenylalanine
1 / 2 g
32%
Threonine
1 / 1 g
59%
Tryptophan
0 / 0 g
57%
Valine
1 / 2 g
40%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
2 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
1%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
3 / 15 mg
19%
Pantothenic Acid, B5
0 / 5 mg
5%
Pyridoxine, B6
0 / 1 mg
18%
Biotin, B7
2 / 30 mcg
7%
Cobalamin, B12
2 / 2 mcg
65%
Folate
9 / 400 mcg
2%
Vitamin A
15 / 800 mcg
2%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
3%
Vitamin E
0 / 15 mg
3%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
9 / 1k mg
1%
Copper
0 / 1 mg
2%
Iron
0 / 13 mg
1%
Magnesium
18 / 370 mg
5%
Manganese
0 / 2 mg
0%
Phosphorous
193 / 700 mg
28%
Potassium
243 / 3k mg
8%
Selenium
22 / 55 mcg
40%
Sodium
181 / 2.3k mg
8%
Zinc
0 / 10 mg
3%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
71 g
Caffeine
0 mg
Choline
55 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Fish, haddock, raw. USDA Standard Reference, Legacy. Food ID 171964.
  2. 2.Fish, haddock, raw. Canadian Nutrient File. Food ID 3198.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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