17 Fit Food calories Fish and seafood
Haddock calories and nutrition facts
Per 100 g: 74 kcal — 16.3 g protein, 0.45 g fat and 0 g carbs.
Haddock is the flaky white fish many British chip shops fry alongside cod, and smoked haddock is the base of kedgeree and Scottish Cullen skink. Raw fillets are very lean, at about 74 kcal per 100 g, and every version here is an excellent source of iodine. Batter and frying change the picture completely, so log fish and chips separately.
- High in protein
- Fat-free
- High in iodine
- High in vitamin B12
- Protein 88%
- Fat 5%
- Carbs 0%
- Other 6%
In everyday portions
- Typical serving · 150 g 111 kcal
- 100 kcal is 135 g this much of it gives 100 kcal
- 20 g of protein is 125 g this much to eat for 20 g of protein
- Energy density Low 0.74 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Raw | 74 | 16.3 | 0.5 | 0 |
| Steamed | 89 | 20.9 | 0.6 | 0 |
| Smoked | 97 | 22.6 | 0.7 | 0 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Raw
Energy and macros
- Energy 74 kcal 4%
- Protein 16.3 g 33%
- Fat 0.45 g <1%
- Carbs available, without fibre 0 g 0%
- Fibre 0 g
- Salt 0.53 g 9%
Where the calories come from
- Protein 88%
- Fat 5%
- Carbs 0%
- Other 6%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 17 µg 2%
- Vitamin D 0.5 µg 10%
- Vitamin E 0.45 mg 4%
- Vitamin K 0.1 µg <1%
- Vitamin C 0 mg 0%
- Vitamin B1 thiamin 0.02 mg 2%
- Vitamin B2 riboflavin 0.057 mg 4%
- Vitamin B3 niacin 3.4 mg 21%
- Vitamin B5 pantothenic acid 0.403 mg 7%
- Vitamin B6 0.281 mg 20%
- Folate B9 12 µg 6%
- Vitamin B12 1.8 µg 73%
- Choline 65 mg
Minerals
- Potassium 286 mg 14%
- Calcium 11 mg 1%
- Phosphorus 227 mg 32%
- Magnesium 21 mg 6%
- Iron 0.17 mg 1%
- Zinc 0.32 mg 3%
- Copper 0.021 mg 2%
- Manganese 0.011 mg <1%
- Selenium 25.9 µg 47%
- Iodine 320 µg 213%
- Sodium 213 mg 9%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- Fat-free
- High in iodine
- High in vitamin B12
- High in selenium
- High in phosphorus
- Source of vitamin B3
- Source of vitamin B6
Steamed
Energy and macros
- Energy 89 kcal 4%
- Protein 20.9 g 42%
- Fat 0.6 g <1%
- Carbs available, without fibre 0 g 0%
- Fibre 0 g
- Salt 0.18 g 3%
Where the calories come from
- Protein 94%
- Fat 6%
- Carbs 0%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A no data
- Vitamin D 0 µg 0%
- Vitamin E 0.41 mg 3%
- Vitamin K no data
- Vitamin C 0 mg 0%
- Vitamin B1 thiamin 0.04 mg 4%
- Vitamin B2 riboflavin 0.11 mg 8%
- Vitamin B3 niacin 4.1 mg 26%
- Vitamin B5 pantothenic acid 0.25 mg 4%
- Vitamin B6 0.41 mg 29%
- Folate B9 9 µg 4%
- Vitamin B12 2 µg 80%
- Choline no data
Minerals
- Potassium 370 mg 18%
- Calcium 26 mg 3%
- Phosphorus 200 mg 29%
- Magnesium 24 mg 6%
- Iron 0.1 mg <1%
- Zinc 0.5 mg 5%
- Copper 0.02 mg 2%
- Manganese 0.01 mg <1%
- Selenium 34.3 µg 62%
- Iodine 260 µg 173%
- Sodium 73 mg 3%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- Low fat
- Low salt
- High in iodine
- High in vitamin B12
- High in selenium
- Source of vitamin B6
- Source of phosphorus
- Source of vitamin B3
- Source of potassium
Smoked
Energy and macros
- Energy 97 kcal 5%
- Protein 22.6 g 45%
- Fat 0.73 g 1%
- Carbs available, without fibre 0 g 0%
- Fibre 0 g
- Salt 1.9 g 32%
Where the calories come from
- Protein 93%
- Fat 7%
- Carbs 0%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 24 µg 3%
- Vitamin D 0.8 µg 16%
- Vitamin E 0.55 mg 5%
- Vitamin K 0.1 µg <1%
- Vitamin C 0 mg 0%
- Vitamin B1 thiamin 0.047 mg 4%
- Vitamin B2 riboflavin 0.049 mg 4%
- Vitamin B3 niacin 5.1 mg 32%
- Vitamin B5 pantothenic acid 0.17 mg 3%
- Vitamin B6 0.4 mg 29%
- Folate B9 15 µg 8%
- Vitamin B12 1.6 µg 64%
- Choline no data
Minerals
- Potassium 415 mg 21%
- Calcium 49 mg 6%
- Phosphorus 251 mg 36%
- Magnesium 54 mg 14%
- Iron 1.4 mg 10%
- Zinc 0.5 mg 5%
- Copper 0.042 mg 4%
- Manganese 0.03 mg 2%
- Selenium 28 µg 51%
- Iodine 255 µg 170%
- Sodium 763 mg 32%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- Low fat
- High in iodine
- High in vitamin B12
- High in selenium
- High in phosphorus
- High in vitamin B3
- Source of vitamin B6
- Source of potassium
- Source of vitamin D
Fish and seafood
Among fish and seafood
The category in the 17 Fit catalog: 183 foods. Compared per 100 g.
- 96% Fewer calories than 96% of fish and seafood.
- 98% More iodine than 98% of fish and seafood.
Similar in composition
The foods with the nearest calories and macros.
The whole table: Fish and seafood17 Fit
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 171964.
The vitamins and minerals it lacked come from BLS (Germany).
Carbs are available carbohydrates, without fibre, as on EU labels.