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Whole Haddock, Raw

Whole Haddock, Raw

EverydayRaw

Whole haddock is a lean, cold-water whitefish native to the North Atlantic, prized for its mild, slightly sweet flavor and firm yet flaky texture when cooked. This raw, unprocessed form includes skin and bones, which contribute depth to stocks and broths, while the flesh provides high-quality protein with minimal fat and notable levels of vitamin B12 and selenium. Compared to similar species like cod, haddock has a finer flake and subtler sweetness, making it versatile for baking, poaching, or pan-searing in low-calorie meals.

Macro Impact

A 4 oz serving contains 67 calories, 15g protein, 0g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 67 calories?
Walking3.5 mph, moderate pace
16 min
YogaModerate effort, gentle pace
11 min
SwimmingModerate effort, freestyle
9 min
Biking12-14 mph, moderate effort
7 min
StairsStair climbing, moderate pace
8 min
Running5 mph (12 min/mile)
6 min

Nutrition Facts

Serving size4 oz (113 g)
Amount per serving
Calories67
% Daily Value*
Total Fat0.4g
1%
Saturated Fat0.1g
0%
Trans Fat0.0g
Polyunsaturated Fat0.2g
Monounsaturated Fat0.1g
Cholesterol49mg
16%
Sodium192mg
8%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein15g
Vitamin D0.5mcg
2%
Calcium10mg
1%
Iron0.2mg
1%
Potassium259mg
6%

* 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
1%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
49 / 300 g
16%
Omega 3
0 / 5 g
3%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
15 / 80 g
18%
Amino Acids
Histidine
0 / 3 g
16%
Isoleucine
1 / 2 g
53%
Leucine
1 / 3 g
46%
Lysine
2 / 2 g
68%
Methionine
0 / 1 g
42%
Phenylalanine
1 / 2 g
35%
Threonine
1 / 1 g
66%
Tryptophan
0 / 0 g
61%
Valine
1 / 2 g
45%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
3 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
2%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
3 / 15 mg
20%
Pantothenic Acid, B5
0 / 5 mg
7%
Pyridoxine, B6
0 / 1 mg
20%
Biotin, B7
3 / 30 mcg
11%
Cobalamin, B12
2 / 2 mcg
69%
Folate
10 / 400 mcg
2%
Vitamin A
15 / 800 mcg
2%
Vitamin C
0 / 83 mg
0%
Vitamin D
1 / 15 mcg
3%
Vitamin E
0 / 15 mg
3%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
10 / 1k mg
1%
Copper
0 / 1 mg
2%
Iron
0 / 13 mg
1%
Magnesium
19 / 370 mg
5%
Manganese
0 / 2 mg
0%
Phosphorous
206 / 700 mg
29%
Potassium
259 / 3k mg
9%
Selenium
23 / 55 mcg
43%
Sodium
192 / 2.3k mg
8%
Zinc
0 / 10 mg
3%
Chromium
2 / 30 mcg
6%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
75 g
Caffeine
0 mg
Choline
59 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 Foundational Foods. FDC ID 333374.
  2. 2.Fish, haddock, raw. USDA Standard Reference, Legacy. Food ID 171964.
  3. 3.Fish, haddock, raw. Canadian Nutrient File. Food ID 3198.
  4. 4.Haddock, raw. Frida. Public Food Key 582.

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.

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