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Poached Haddock

Poached Haddock

EverydayCooked

Poached haddock is a lean, flaky whitefish gently cooked in simmering liquid such as broth or milk to preserve its delicate texture. This North Atlantic fish offers a mild, slightly sweet flavor compared to cod, with high-quality protein and notable levels of vitamin B12 and selenium. Its tender, moist flesh makes it a versatile choice for fish pies, salads, or light entrees, particularly in diets prioritizing low-fat, high-protein meals.

Macro Impact

A 5.3 oz serving contains 135 calories, 30g protein, 0g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 135 calories?
Walking3.5 mph, moderate pace
31 min
YogaModerate effort, gentle pace
23 min
SwimmingModerate effort, freestyle
17 min
Biking12-14 mph, moderate effort
14 min
StairsStair climbing, moderate pace
16 min
Running5 mph (12 min/mile)
11 min

Nutrition Facts

Serving size5.3 oz (150 g)
Amount per serving
Calories135
% Daily Value*
Total Fat0.8g
1%
Saturated Fat0.2g
1%
Trans Fat0g
Polyunsaturated Fat0.5g
Monounsaturated Fat0.2g
Cholesterol99mg
33%
Sodium392mg
17%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein30g
Vitamin D0.9mcg
5%
Calcium30mg
2%
Iron0.5mg
3%
Potassium527mg
11%

* 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
1 / 78 g
1%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
0 / 23 g
2%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
99 / 300 g
33%
Omega 3
0 / 5 g
6%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
30 / 80 g
38%
Amino Acids
Histidine
1 / 3 g
29%
Isoleucine
1 / 2 g
85%
Leucine
2 / 3 g
73%
Lysine
3 / 2 g
113%
Methionine
1 / 1 g
57%
Phenylalanine
1 / 2 g
57%
Threonine
1 / 1 g
101%
Tryptophan
0 / 0 g
118%
Valine
2 / 2 g
73%
Arginine
2 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
2 g
Aspartic Acid
4 g
Glutamic Acid
5 g
Glycine
2 g
Proline
1 g
Serine
2 g
Vitamins
Thiamine, B1
0 / 1 mg
5%
Riboflavin, B2
0 / 1 mg
13%
Niacin, B3
6 / 15 mg
40%
Pantothenic Acid, B5
0 / 5 mg
6%
Pyridoxine, B6
0 / 1 mg
12%
Biotin, B7
2 / 30 mcg
5%
Cobalamin, B12
3 / 2 mcg
131%
Folate
2 / 400 mcg
0%
Vitamin A
3 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
1 / 15 mcg
6%
Vitamin E
1 / 15 mg
5%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
30 / 1k mg
3%
Copper
0 / 1 mg
8%
Iron
1 / 13 mg
3%
Magnesium
30 / 370 mg
8%
Manganese
0 / 2 mg
1%
Phosphorous
417 / 700 mg
60%
Potassium
527 / 3k mg
18%
Selenium
48 / 55 mcg
87%
Sodium
392 / 2.3k mg
17%
Zinc
1 / 10 mg
8%
Chromium
2 / 30 mcg
5%
Molybdenum
0 / 45 mcg
0%
Iodine
53 / 150 mcg
35%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
117 g
Caffeine
0 mg
Choline
90 mg
Taurine
60 mg

References

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

  1. 1.Fish, haddock, cooked, dry heat. USDA Standard Reference, Legacy. Food ID 174198.
  2. 2.Fish, haddock, baked or broiled. Canadian Nutrient File. Food ID 3199.

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.

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