Protein in Haddock: How Much per 100g and per Portion
Poached haddock flesh provides 22.8g of protein per 100g. It is an extremely protein-dense food, supplying almost 24g of protein for every 100 calories you consume. This high protein-to-energy ratio makes it a very efficient choice for anyone tracking their macronutrient intake.
CoFID 16-473 · Haddock, flesh only, poached
What the numbers say
- High protein per calorie. Haddock is one of the most protein-dense foods available, ranking 4th out of 137 foods on this site. It provides 23.8g of protein per 100 kcal.
- Almost entirely protein. Protein accounts for 95% of the total energy in poached haddock. The remaining calories come from a very small amount of fat, with no carbohydrate or fibre.
- Low in fat, sugars and salt. According to UK front-of-pack labelling guidance, poached haddock is rated ‘low’ for fat (0.5g), saturated fat (0.11g), sugars (0.0g), and salt (0.22g) per 100g.
Haddock macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 96 kcal 406 kJ |
5% | – |
| Protein | 22.8g | 46% | – |
| Fat | 0.5g | 1% | low |
| of which saturates | 0.1g | 1% | low |
| Carbohydrate | 0g | 0% | – |
| of which sugars | 0g | 0% | low |
| Fibre | 0g | – | – |
| Salt | 0.22g | 4% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in haddock by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100g | 22.8g | 96 | 0g | 0.5g |
| 150g | 34.2g | 144 | 0g | 0.8g |
| 200g | 45.6g | 192 | 0g | 1g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of haddock for 20g or 30g of protein
- To reach a 20g protein target for a meal, you would need 88g of poached haddock, which contains just 84 calories.
- For a higher 30g protein target, the required amount is 132g of poached haddock, providing 126 calories and 0.7g of fat.
- This data is for poached haddock flesh only. Remember to weigh your food after cooking, as the cooking process alters the final weight and nutrient concentration.
How it compares with other fish and seafood
Within the fish and seafood group, poached haddock ranks 9th out of 23 foods for protein content per 100g. However, its protein density is more notable, ranking 3rd in the group and 4th overall for protein per 100 calories. When compared to similar foods, poached cod provides slightly more protein at 23.9g per 100g, and tinned tuna is also higher at 24.9g per 100g. Crab offers a marginally higher protein density, with 24.1g of protein per 100 kcal. King prawns have less protein per 100g (16.2g) but a comparable protein-to-calorie ratio.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Haddock | 22.8g | 96 | 23.8g |
| Cod | 23.9g | 100 | 23.9g |
| Crab | 20.5g | 85 | 24.1g |
| Tuna | 24.9g | 109 | 22.8g |
| King Prawns | 16.2g | 68 | 23.8g |
Quick answers
How much protein is in a 150g portion of haddock?
A 150g amount of poached haddock flesh contains 34.2g of protein and 144 calories.
Is haddock a lean source of protein?
Yes, poached haddock is very lean. It contains only 0.5g of fat per 100g, and 95% of its energy comes from protein.
How does haddock compare to cod for protein?
Poached haddock has 22.8g of protein per 100g, while the value for poached cod is slightly higher at 23.9g per 100g.
When to speak to a GP or dietitian
- This food contains fish, one of the 14 allergens that UK food law requires to be declared. If you have a fish allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
- If you are pregnant or trying for a baby, the NHS has specific advice on how much oily fish and which types of fish to eat.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.