Seafood

Haddock

Health
ScoreA

Haddock is a lean white fish rich in high-quality protein and omega-3 fatty acids, making it an excellent choice for cardiovascular and cognitive health. It provides essential micronutrients including selenium, vitamin D, and B vitamins with minimal calories.

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Why Haddock scores 82

Nutrient density34

Protein quality14

Fiber content0

Healthy fats5

Bioactive compounds12

Glycemic impact10

Top nutrients

% Daily Value per 3 oz (85 g)

Selenium 59%Vitamin B12 57%Niacin 24%Vitamin B6 18%Phosphorus 14%

Nutrition

per_100g

Calories

20g

Protein

Carbs

0.6g

Fat

Fiber

Health benefits

Supports cardiovascular health and reduces atherosclerosis risk

strong evidence

Omega-3 fatty acids (EPA and DHA) reduce triglycerides, lower blood pressure, and improve endothelial function; selenium protects against oxidative damage to blood vessels

Preserves muscle mass and supports metabolic health

strong evidence

Complete protein with all essential amino acids stimulates muscle protein synthesis; low calorie density supports body composition maintenance

Supports cognitive function and may reduce neurodegenerative disease risk

moderate evidence

Omega-3 fatty acids support neuronal membrane integrity and synaptic plasticity; selenium protects against neuroinflammation

Enhances thyroid function and metabolic regulation

strong evidence

Selenium is a critical cofactor for selenoprotein synthesis, including glutathione peroxidase and thioredoxin reductase essential for thyroid hormone metabolism

Reduces systemic inflammation and supports immune resilience

moderate evidence

Omega-3 fatty acids shift immune response toward anti-inflammatory profile; vitamin D and selenium support regulatory T cell function

Pairs well with

·Pair with cruciferous vegetables (broccoli, Brussels sprouts) because their glucosinolates enhance selenium bioavailability and support phase II detoxification
·Combine with extra-virgin olive oil because polyphenols enhance omega-3 stability and reduce oxidative rancidity during cooking
·Serve with leafy greens (spinach, kale) because their high vitamin K content works synergistically with vitamin D from haddock for bone mineralization
·Pair with legumes (lentils, chickpeas) because complementary amino acids create complete protein profile with enhanced mineral absorption

Practical tips

·Best timing: midday
·Choose wild-caught or sustainably farmed haddock over Atlantic farm-raised varieties due to superior omega-3 profile and lower contaminant accumulation
·Steam or poach haddock at temperatures below 140°C (284°F) to preserve heat-sensitive B vitamins and prevent oxidative damage to omega-3s
·Consume the skin when available as it concentrates selenium and contains collagen peptides beneficial for joint and skin health
·Purchase flash-frozen haddock within 24 hours of catch, which preserves nutritional integrity better than thawed or aged fresh fish
·Store in coldest section of refrigerator (below 4°C) and use within 1-2 days of thawing, or keep frozen for up to 3 months