Haddock Calorie Breakdown by Preparation
While a definitive answer to how many calories are in 100g of haddock depends on how it is prepared, the baseline for cooked haddock is remarkably low. A 100-gram (3.5-ounce) serving of haddock cooked with dry heat, such as baking or grilling, provides approximately 90 calories. This makes it a fantastic choice for those seeking a high-protein, low-fat meal.
The macronutrient breakdown for this 100g portion is primarily protein, accounting for nearly all the calories. There are no carbohydrates, and the fat content is minimal, typically less than 1 gram. This nutrient density, paired with its mild flavour, allows it to be a versatile and healthy option in many recipes.
Raw vs. Smoked vs. Fried: Impact on Calories
It is important to remember that preparation methods can significantly alter the final calorie count. Here's a look at how different styles change the nutritional makeup:
- Raw: 100g of raw haddock contains even fewer calories, around 74 kcal, as it retains its full moisture content.
- Smoked: Processing haddock through smoking slightly increases its calorie density and can drastically increase its sodium content. Smoked haddock can contain around 116 calories per 100g.
- Battered and Fried: Adding a batter and frying the fish will dramatically increase the calorie and fat content. The oil and flour used in this process add substantial amounts of fat and carbohydrates, making it a much less healthy option compared to baking or steaming.
The Nutritional Profile of Haddock
Beyond the calorie count, haddock is a powerhouse of essential vitamins and minerals. The fish is an excellent source of several key nutrients, making it a valuable addition to a balanced diet.
- Protein: A 100g serving of cooked haddock offers roughly 20 grams of high-quality protein, crucial for muscle repair, growth, and overall bodily function.
- Vitamins: It is particularly rich in B vitamins, including vitamin B12, B6, and niacin, which support energy metabolism, brain function, and nerve health.
- Minerals: Haddock provides a significant amount of selenium and phosphorus. Selenium is a powerful antioxidant, while phosphorus is vital for bone health. It also offers smaller amounts of potassium, magnesium, and iron.
- Omega-3 Fatty Acids: While not as rich in omega-3s as fatty fish like salmon, haddock does contain these beneficial fatty acids, contributing to heart health.
Haddock vs. Other Popular Fish: A Calorie Comparison
When choosing lean protein for your meals, it's helpful to see how haddock stacks up against other common fish. This table compares the approximate calorie count for a 100g serving of several types of fish prepared via dry heat.
| Fish Type | Approx. Calories per 100g (Cooked) | Primary Macronutrient | Notes |
|---|---|---|---|
| Haddock | ~90 kcal | Protein | Very lean, high protein. |
| Cod | ~105 kcal | Protein | Slightly higher calories than haddock, similar lean profile. |
| Sockeye Salmon | ~133 kcal | Protein, Fat | Higher in calories due to significantly higher omega-3 fat content. |
| Tilapia | ~96 kcal | Protein | Very comparable calorie count to haddock. |
Tips for Healthy Haddock Preparation
To maintain the low-calorie, high-protein benefits of haddock, focus on healthy cooking methods. Here are some suggestions:
- Baking: Season a haddock fillet with herbs, lemon juice, and a light drizzle of olive oil, then bake until flaky. This method adds minimal extra calories.
- Poaching: Poaching in milk or fish stock keeps the fish moist and adds very few calories. A 100g serving of steamed or poached haddock has about 110 calories.
- Grilling: Similar to baking, grilling is a clean cooking method that requires little to no added fat.
- Use Healthy Pairings: Serve your haddock with steamed vegetables, a fresh salad, or a side of quinoa to create a complete and nutritious meal without adding excessive calories.
Conclusion
In summary, cooked haddock is a low-calorie, high-protein fish, with a typical 100g serving containing just 90 calories. This makes it an ideal choice for anyone focused on healthy eating, weight management, or increasing their protein intake without consuming excess fat. Its nutritional benefits extend beyond just its low-calorie count, offering a rich source of B vitamins, selenium, and phosphorus. By opting for cooking methods like baking or grilling over frying, you can ensure that your meal remains a healthy and delicious part of your diet. USDA FoodData Central
