How many calories are in 2 fillets of haddock?

December 3, 2025 •

3 min read

A standard 3.5-ounce (100g) portion of cooked haddock contains approximately 90 calories, but the number for 2 fillets can vary significantly depending on preparation. This article provides a comprehensive guide to understanding how different cooking methods impact the total calorie count for your meal.

Quick Summary

The calorie count for two haddock fillets varies considerably based on weight and cooking method. A typical 8-ounce serving of baked haddock contains around 200-270 calories, while frying can dramatically increase the total.

Key Points

Calorie Variation: The number of calories in 2 fillets of haddock depends heavily on their size and cooking method.
Baking is Best: Baking or broiling keeps the calorie count low, typically between 180-250 for two standard fillets.
Frying Adds Calories: Pan-frying increases the calorie count significantly due to added oil, while deep-frying is the highest in calories.
High-Protein Fish: Haddock is a lean, nutrient-dense fish rich in high-quality protein and essential minerals like selenium.
Healthy Preparation: Opt for broiling, baking, or light sautéing with minimal oil to maximize nutritional benefits and minimize calories.

The calorie content of two haddock fillets is not a single, fixed number; it depends on the size of the fillets and the cooking method used. For a typical cooked portion, like an 8-ounce (227g) serving, you can expect a range from roughly 204 calories for plain baked fish to over 600 calories for heavily battered and deep-fried versions. Understanding this variation is key for those tracking their nutritional intake.

Calorie Breakdown by Cooking Method

Baked or Broiled Haddock

Baking or broiling is one of the healthiest ways to prepare haddock, as it requires minimal added fat. A 3.5-ounce (100g) serving of plain, cooked haddock contains only 90 calories. If you have two fillets that total around 8 ounces (227g), the calorie count would be approximately 204 calories, assuming no added oil or butter. Adding a teaspoon of olive oil or a small pat of butter will increase the calorie count, but it will still remain a low-calorie, high-protein meal. This method allows the mild, slightly sweet flavor of the haddock to shine through without the heaviness of added fats.

Pan-Fried Haddock

Pan-frying involves cooking the fillets in a pan with some oil or butter, which significantly raises the calorie count. One fillet of pan-fried haddock, for example, can have around 244 calories. If you have two fillets of a similar size, the total could be close to 488 calories. This is because the fish absorbs some of the cooking fat, and the use of flour or breadcrumbs for coating adds extra carbohydrates and calories.

Deep-Fried Haddock

Often used for the traditional British dish of fish and chips, deep-frying adds the most calories and fat. Battered and deep-fried haddock can have a very high calorie density. A single medium battered haddock fillet can contain up to 395 calories. For a portion of two fillets, the calorie count could easily exceed 800 calories, depending on the amount of batter and oil used. This preparation method is best enjoyed in moderation due to the high fat content.

Haddock Nutrition: More Than Just Calories

Beyond its calorie content, haddock is a nutritious fish offering several health benefits.

High-Quality Protein: Haddock is an excellent source of lean protein, which is essential for building and repairing muscle tissue. A typical 3.5-ounce serving provides around 20 grams of protein.
Rich in Minerals: The fish is packed with important minerals, including selenium, which acts as a powerful antioxidant, and phosphorus, vital for strong bones.
B Vitamins: Haddock is a good source of B vitamins, especially B12 and B6, which are crucial for energy metabolism and neurological health.
Low Mercury: As a smaller, less predatory fish, haddock has lower mercury levels than larger species like swordfish or shark, making it a safer option for more frequent consumption.

Comparison of Cooking Methods for 2 Haddock Fillets

To illustrate the impact of preparation, here is a comparison of the approximate calorie content for two typical haddock fillets, totaling 8 ounces (227g).


Cooking Method	Approximate Calories (for 2 fillets)	Primary Calorie Source	Notes
Baked/Broiled	180-250	Protein, minimal fat	Healthy, preserves flavor, requires little to no added oil.
Pan-Fried	450-550	Added oil, protein, flour	Higher fat content, rich flavor, requires more attention while cooking.
Deep-Fried (Battered)	650-800+	Batter and absorbed oil	Very high in fat and calories, not a heart-healthy choice.

Tips for Healthier Haddock Preparation

To keep your haddock meal both delicious and nutritious, consider these tips for healthy cooking methods:

Go for Grilling or Broiling: These methods use dry heat, avoiding the need for excess oil. A simple squeeze of lemon and a sprinkle of fresh herbs are all you need.
Use Healthy Fats Sparingly: If pan-frying, opt for a small amount of a healthy fat like olive oil or avocado oil instead of butter.
Opt for Light Coatings: Instead of heavy batter, a light dusting of seasoned whole wheat flour or panko breadcrumbs will add a satisfying crunch with fewer calories.
Pair with Healthy Sides: Serve your haddock with a large leafy green salad or roasted vegetables instead of deep-fried chips or heavy, creamy sauces.

Conclusion In summary, the calorie count for two haddock fillets is heavily dependent on how they are cooked. While baked or broiled haddock remains a lean, low-calorie choice perfect for a healthy diet, frying and battering can add significant fat and calories. By choosing healthier cooking methods and mindful portion sizes, you can enjoy the many nutritional benefits of haddock, including its high protein content and essential vitamins and minerals, without consuming excess calories. For detailed nutritional data, you can reference reliable sources like Verywell Fit.

Frequently Asked Questions

Yes, haddock is a low-calorie, high-protein fish, which makes it a very beneficial food for weight loss. Its high protein content helps you feel full and satisfied, while its low-fat nature keeps your overall calorie intake in check.

A single fillet's calorie count depends on its size and how it's cooked. A standard 3.5-ounce (100g) serving of plain, cooked haddock contains about 90 calories. A larger fillet of 120-150g could range from 110-140 calories when baked.

Both haddock and cod are very healthy, lean white fish. They are nutritionally very similar, with haddock sometimes having slightly fewer calories and fat. The healthiness of either fish largely depends on the cooking method, as both are very low in fat when prepared simply.

There is a significant calorie difference. While two typical baked fillets may contain around 200-250 calories, the same amount of deep-fried, battered haddock can contain over 650 calories, depending on the batter and absorbed oil.

Yes, smoked haddock typically has slightly more calories and significantly more sodium than plain cooked haddock due to the salting and smoking process. A 3-ounce (85g) portion of smoked haddock has about 99 calories, compared to 77 for plain cooked.

Yes, haddock is an excellent source of protein. A 3.5-ounce (100g) cooked serving provides approximately 20 grams of high-quality protein.

To reduce calories, use a non-stick pan and a minimal amount of healthy oil like olive or avocado oil. You can also lightly dust the fillets with flour instead of using a thick, heavy batter.