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Haddock is a mild, white-fleshed fish from the North Atlantic and a close cousin of cod. It is the classic fish in many fish-and-chips shops, it is sold fresh and frozen as fillets, and it is also smoked. In USDA data, cooked haddock is a very lean source of protein that supplies a good share of the Daily Value for vitamin B12, selenium, niacin and phosphorus, with almost no fat. The FDA and EPA place haddock in their lowest-mercury group of fish. This guide covers haddock nutrition for fresh and smoked haddock, how haddock vs cod compares in the USDA numbers, what the FDA mercury data shows, and the food-safety points that apply to white fish.
Peptide Labs does not sell haddock or haddock products. This article is general nutrition information, not medical advice.
Key Takeaways
- Haddock is a lean white fish in the cod family; per USDA, cooked haddock has under 1 gram of fat in 85 grams.
- It supplies vitamin B12, selenium, niacin and phosphorus, but little vitamin D or marine omega-3 fat.
- The FDA and EPA fish advice places haddock in its lowest-mercury group, and FDA testing found a mean of 0.055 parts per million.
- Smoked haddock has roughly three times the sodium of plain cooked haddock in USDA data.
- Haddock vs cod: very similar fish; USDA lists haddock a little lower in calories and higher in B12, niacin, phosphorus and sodium.
What is haddock?
Haddock (Melanogrammus aeglefinus) lives near the sea floor on both sides of the North Atlantic. NOAA Fisheries describes it as a member of the cod family that is smaller than Atlantic cod, most common in water about 130 to 500 feet deep, over gravel, pebbles, clay and smooth sand. The easiest way to tell a whole haddock from a cod is the black thumbprint mark on each side of its body, just behind the gills; NOAA also notes that haddock skin is less mottled than cod skin.
NOAA’s 2024 stock assessments found both US haddock stocks, Georges Bank and the Gulf of Maine, not overfished and not subject to overfishing, and the agency calls US wild-caught haddock a smart seafood choice because it is sustainably managed. It is caught with trawl nets, gillnets, bottom longlines and rod and reel. Sustainability is a separate question from nutrition and mercury, but it is one more thing many shoppers check.
In the kitchen, haddock has a slightly sweet flavor and a fine, flaky texture. It is baked, broiled, pan-fried, poached, battered, or used in chowders and fish pies. Smoked haddock, often bright yellow when dyed, is a traditional ingredient in dishes such as kedgeree.
Haddock nutrition
The table uses the USDA FoodData Central SR Legacy database, per 85 grams (about 3 ounces), with percent Daily Values based on FDA Daily Values. FDC IDs are listed so you can look up each entry.
| Per 85 g (USDA FDC ID) | Haddock, cooked (174198) | Haddock, smoked (174199) |
|---|---|---|
| Calories | 77 | 99 |
| Protein | 17.0 g (34%) | 21.4 g (43%) |
| Total fat | 0.5 g (1%) | 0.8 g (1%) |
| Cholesterol | 56 mg (19%) | 65 mg (22%) |
| Sodium | 222 mg (10%) | 649 mg (28%) |
| Vitamin B12 | 1.8 mcg (75%) | 1.4 mcg (57%) |
| Selenium | 27.0 mcg (49%) | 36.5 mcg (66%) |
| Niacin | 3.5 mg (22%) | 4.3 mg (27%) |
| Phosphorus | 236 mg (19%) | 213 mg (17%) |
| EPA + DHA | 0.14 g | 0.21 g |
A few points stand out. Haddock is one of the leanest animal proteins in the USDA database, with about 77 calories and half a gram of fat in a cooked 85 gram portion, and essentially no carbohydrate. That is why it shows up in lists of lean protein; our high-protein foods guide compares it with meat, dairy and plant options. A cooked portion supplies about three quarters of the Daily Value for vitamin B12 and about half for selenium, per USDA; our vitamin B12 foods and selenium guides explain what those nutrients do.
What haddock does not supply much of is fat-soluble nutrition. Because it is so lean, its EPA and DHA content is small compared with oily fish such as sardines, and its vitamin D is only a few percent of the Daily Value. If marine omega-3 fats are what you are after, our omega-3 guide explains which fish carry the most.
Smoked haddock and sodium
Smoking changes one number a lot. In USDA data, smoked haddock carries about 649 milligrams of sodium per 85 grams, around 28% of the FDA Daily Value, versus 222 milligrams for plain cooked haddock. Smoked haddock is also a little denser in protein, because it has lost water. Brands differ, so the Nutrition Facts label is the number to trust, and our low sodium foods guide explains how to read sodium on labels. CDC also advises pregnant women to avoid refrigerated smoked seafood unless it is cooked in a dish, such as a casserole.
Haddock vs cod: how the two compare
Haddock vs cod is one of the most common questions at the fish counter, and the honest answer is that they are close relatives that cook and taste much alike. Haddock is a little sweeter and finer, while Atlantic cod has larger, firmer flakes. Here is how the USDA numbers line up for the cooked fish, per 85 grams:
| Per 85 g, cooked (USDA FDC ID) | Haddock (174198) | Atlantic cod (171956) |
|---|---|---|
| Calories | 77 | 89 |
| Protein | 17.0 g (34%) | 19.4 g (39%) |
| Total fat | 0.5 g (1%) | 0.7 g (1%) |
| Vitamin B12 | 1.8 mcg (75%) | 0.9 mcg (37%) |
| Selenium | 27.0 mcg (49%) | 32.0 mcg (58%) |
| Niacin | 3.5 mg (22%) | 2.1 mg (13%) |
| Phosphorus | 236 mg (19%) | 117 mg (9%) |
| Sodium | 222 mg (10%) | 66 mg (3%) |
| Mean mercury, FDA table | 0.055 ppm (50 samples) | 0.111 ppm (115 samples) |
In short, cod has slightly more protein and selenium per portion in USDA data, while haddock has about twice the vitamin B12 and phosphorus and more niacin. The USDA entry for haddock also lists noticeably more sodium than the Atlantic cod entry, though both are low next to smoked or breaded fish. Both fish sit in the same FDA lowest-mercury group. For most cooking, they are interchangeable, so freshness and availability usually decide.
Is haddock high in mercury?
No. The FDA and EPA advice about eating fish, revised in October 2021 and written for people who might become or are pregnant or breastfeeding and for children ages 1 to 11, places haddock in its lowest-mercury group, together with cod, pollock, flounder, salmon, sardines and tilapia. FDA monitoring from 1991 to 2009 found a mean of 0.055 parts per million of mercury across 50 haddock samples, with a highest sample of 0.197. For contrast, swordfish averaged 0.995 parts per million in the same FDA table and is in the group the agencies advise those audiences to avoid.
How often to eat fish depends on age, pregnancy and the rest of your diet, and the FDA chart gives the official guidance for its audience. A clinician or registered dietitian can help you apply it. Haddock fits a pescatarian pattern well, and if you like it you may also like other mild white fish such as pollock, tilapia or trout.
Buying, cooking and food safety
- Cook it through: CDC advises cooking seafood to an internal temperature of at least 145 degrees Fahrenheit, and notes that raw or undercooked fish can carry the parasite behind anisakiasis. Haddock is done when the flesh turns opaque and flakes easily.
- Breaded and battered haddock: coatings and frying add fat, carbohydrate and often sodium; check the Nutrition Facts label on frozen products.
- Smoked haddock: watch the sodium, and for pregnancy follow CDC advice on refrigerated smoked seafood.
- Allergy: fish is one of the nine major food allergens under US law, so packaged foods must declare it.
- Keep it cold: keep fresh haddock refrigerated and cook it within a day or two, or freeze it; this is plain kitchen practice for all fresh fish.
Frequently Asked Questions
Is haddock healthy?
Per USDA, cooked haddock is very lean and supplies protein, vitamin B12, selenium, niacin and phosphorus. The FDA and EPA place it in their lowest-mercury group.
What is the difference between haddock and cod?
Both are in the cod family. Haddock is smaller, has a dark thumbprint mark on each side and a finer, sweeter flesh; cod has larger, firmer flakes.
Is haddock or cod healthier?
Neither stands clearly above the other. In USDA data cod has a little more protein and selenium, haddock more vitamin B12, niacin and phosphorus; both are low in mercury.
Does haddock have mercury?
All fish contain some mercury, but haddock is low. FDA testing found a mean of 0.055 parts per million across 50 samples.
Is smoked haddock high in sodium?
Yes, compared with fresh. USDA lists about 28% of the sodium Daily Value per 85 grams of smoked haddock, versus about 10% for plain cooked haddock.
Does haddock have EPA and DHA?
A little. Haddock is a lean white fish, so its EPA and DHA content is small compared with oily fish such as sardines or herring.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Pollock: Nutrition, Alaska Pollock and Is Pollock Healthy?, Cod Fish: Nutrition, Atlantic vs Pacific Cod and Is Cod Healthy?, High Protein Foods: USDA Values for Meat, Dairy and Plant Sources.