Group · Fish
Haddock (smoked haddock)
Haddock is smoked haddock (the fish), traditionally dyed yellow with annatto. Cold smoking gives it its characteristic flavour, and it can be eaten cooked, poached in milk, or raw in thin slices.
On the nutrition side, it provides 97 kcal per 100 g for 22.6 g of protein and only 0.73 g of fat. Its exceptional figure is iodine: 255 µg per 100 g, or 170% of the reference intake. But it also carries 1.91 g of salt per 100 g, a direct consequence of the salting that comes before smoking.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 97 kcal |
| Kilojoules | 411 kJ |
| Protein | 22,6 g |
| Fat | 0,8 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Iodine255 µg170 %
- DHA0,17 g68 %
- Vitamin B121,6 µg64 %
- Selenium28 µg51 %
- Phosphorus251 mg36 %
- Vitamin B35,07 mg32 %
- EPA0,08 g32 %
- Vitamin B60,4 mg29 %
See the other 17 nutrients
- Potassium415 mg21 %
- Vitamin D0,8 µg16 %
- Magnesium54 mg14 %
- Total omega-30,27 g11 %
- Iron1,4 mg10 %
- Vitamin B915 µg8 %
- Calcium49 mg6 %
- Zinc0,5 mg5 %
- Vitamin E0,55 mg5 %
- Vitamin B10,05 mg4 %
- Copper0,04 mg4 %
- Vitamin B20,05 mg4 %
- Vitamin A24 µg3 %
- Vitamin B50,17 mg3 %
- Manganese0,03 mg2 %
- Omega-3 ALA0,02 g1 %
- Vitamin K10,1 µg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Salt is the real issue on this page. 1.91 g per 100 g is nearly eight times the content of fresh white fish. A 120 g portion provides almost half of the daily guideline. Never add salt to a haddock dish, and go lighter on the rest of the meal accordingly. See salt.
Poaching in milk is not just tradition. It genuinely softens the product: some of the salt passes into the liquid, which you then throw away. Fifteen minutes in simmering milk, without boiling.
255 µg of iodine is among the highest in the database. Iodine is essential for thyroid function, and intakes in France are often marginal. Conversely, people being treated for hyperthyroidism or about to have a scintigraphy scan should talk to their doctor: foods very rich in iodine are then restricted.
Smoked does not mean cooked. Cold smoking does not cook the fish. Like any uncooked smoked product, it is not recommended for pregnant women or people with weakened immune systems because of the risk of listeriosis.
It can structure a whole dish. Flaked into a potato mash, a quiche or over poached eggs, it replaces both the salt and some of the seasoning. A little haddock goes a long way.
Sources
Average nutrition values per 100 g, given as a guide only (they may vary by brand and preparation).