Group · Fish
Haddock (fresh)
The haddock (known in French as églefin) is a North Atlantic white fish, a cousin of cod, recognisable by the black spot on its flank. Smoked, it becomes smoked haddock: the same fish, two very different products.
In terms of nutrition facts, steamed: 89 kcal per 100 g, with 20.9 g of protein and only 0.6 g of fat. Its exceptional figure is iodine: 260 µg per 100 g, or 173% of the reference intake. It contains 0.18 g of salt.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 89 kcal |
| Kilojoules | 377 kJ |
| Protein | 20,9 g |
| Fat | 0,6 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Iodine260 µg173 %
- Vitamin B122 µg80 %
- Selenium34,3 µg62 %
- DHA0,09 g37 %
- Vitamin B60,41 mg29 %
- Phosphorus200 mg29 %
- Vitamin B34,1 mg26 %
- EPA0,05 g20 %
See the other 12 nutrients
- Potassium370 mg19 %
- Vitamin B20,11 mg8 %
- Magnesium24 mg6 %
- Total omega-30,14 g6 %
- Zinc0,5 mg5 %
- Vitamin B99 µg5 %
- Vitamin B50,25 mg4 %
- Vitamin B10,04 mg4 %
- Calcium26 mg3 %
- Copper0,02 mg2 %
- Iron0,1 mg1 %
- Manganese0,01 mg1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
0.18 g of salt against 1.91 g for smoked haddock. Ten times less: the whole gap between the two comes from the salting that precedes smoking. It is the most telling comparison on this page.
260 µg of iodine: the highest in the database, along with smoked haddock. A 150 g portion covers two and a half times the reference intake. Iodine is essential for thyroid function.
Hyperthyroidism: a caution. At this level, people being treated for an overactive thyroid, or about to have a scintigraphy scan, should talk to their doctor.
20.9 g of protein for 0.6 g of fat. The profile of the lean white fish par excellence, on a par with cod, which it can replace in any recipe.
Its stocks are doing better than those of cod. That is a concrete argument for shifting some of your consumption to this species: a sustainable fishing label on the packaging remains the simplest guide.