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Grilled haddock fillet Calories
Lean, high-protein white fish
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Grilled haddock fillet (140 g) has 162 calories. That works out to 116 calories per 100 g. It contains 0 g of carbs, 33.6 g of protein, 1.8 g of fat and 0 g of fiber. Its 189 µg of Iodine covers 126% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Grilled haddock fillet Nutrition Facts
Selected: 1 piece (medium) · 140 g
162
KCAL / 140G
Carbs
0g
· 0% DV
Protein
33.6g
· 67% DV
Fat
1.8g
· 2% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 89% · Fat 11%
Grilled haddock fillet nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 162 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.39 g | 2% |
| Trans fat | 0 g | |
| Sodium | 104 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 33.6 g | 67% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Grilled haddock fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 162 kcal |
| 1 piece (small) | 90 g | 104 kcal |
| 100 g | 100 g | 116 kcal |
| 4 ounce (medium) | 113 g | 131 kcal |
| 1 serving (half) | 120 g | 139 kcal |
| 1 cup (chopped) | 140 g | 162 kcal |
| 1 cup (shredded) | 150 g | 174 kcal |
| 1 serving (whole) | 180 g | 209 kcal |
| 1 piece (large) | 200 g | 232 kcal |
Calculated from 116 calories per 100 g.
Frequently Asked Questions About Grilled haddock fillet
How do you grill a mezgit fillet?
Mezgit is Turkish whiting, not haddock. Grill the fillet on a preheated, lightly oiled surface until the flesh turns opaque and flakes easily. Handle it gently, since this delicate fish can break apart when turned.
How do you keep grilled whiting fillet from falling apart?
Grilled whiting fillet holds together better when the grill is hot and the fish is dry before cooking. Let one side sear before turning it, use a wide spatula, and avoid flipping it repeatedly.
Does whiting fillet have bones?
Whiting fillet is usually separated from the backbone, but small pin bones can remain. Check the raw fillet by running your fingers gently along the flesh, then pull out any bones with clean tweezers.
What seasoning is best for grilled whiting fillet?
Lemon, black pepper, parsley, and a little olive oil complement grilled whiting fillet without hiding its mild flavor. Add stronger spices sparingly, and season shortly before grilling so the fish stays firm.
How do you know when grilled whiting fillet is cooked?
Grilled whiting fillet is cooked when its flesh is opaque and separates into flakes with gentle pressure from a fork. If the center still looks translucent, cook it a little longer; overcooking can make it dry.
Is mezgit the same as haddock?
No. Mezgit usually refers to whiting in Turkish, while haddock is a different fish species. The names can be confused in translations, so look for the fish's actual species rather than assuming the two are interchangeable.
What should you serve with grilled whiting fillet?
Grilled whiting fillet goes well with a green salad, grilled vegetables, or potatoes with lemon. These simple sides suit its mild taste without overpowering it, and make an easy, balanced meal.
Can you grill frozen whiting fillet?
Thaw frozen whiting fillet in the refrigerator before grilling for more even cooking. Pat it dry before it goes on the grill, and cook it soon after thawing rather than leaving it at room temperature.
How should you store leftover grilled whiting fillet?
Put leftover grilled whiting fillet in a covered container in the refrigerator once it has cooled, and eat it promptly. Reheat it gently to help prevent it from drying out; discard it if its smell or texture has changed.
Can you grill whiting fillet with the skin on?
Yes, you can grill whiting fillet skin-side down if the skin is intact. The skin can help hold the delicate flesh together; wait until it releases easily from the grill before turning the fillet.
Grilled haddock fillet Vitamins & Minerals
Vitamins
B12
1.54µg · 64% DV
B3
5.88mg · 37% DV
B6
0.39mg · 23% DV
Biotin
4.48µg · 15% DV
Minerals
Iodine
189µg · 126% DV
Selenium
50µg · 91% DV
Phosphorus
343mg · 49% DV
Potassium ⭐
546mg · 16% DV
Sodium
104mg · 5% DV
Grilled haddock fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grilled haddock fillet
To burn the 162 calories in 1 piece (medium) (140 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Grilled haddock fillet?
Grilled mezgit (Turkish whiting) fillet is a boneless portion of a mild, white-fleshed fish, cooked over a grill or hot griddle. It is a familiar choice in Turkish seafood cooking; despite the listed English name, mezgit generally refers to whiting rather than haddock.
The flesh is delicate and lightly flavoured, so it is usually served simply, with lemon, salad and sometimes rice or grilled vegetables. In Turkey it is more often a lunch or dinner dish than a breakfast food; elsewhere, it also fits easily into a quick weeknight meal. It is lean and notably high in protein, with 24 g per 100 g. A hot grill and a little lemon keep the meal light without masking the fish.
How Nutritious Is Grilled haddock fillet?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Grilled haddock fillet Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Grilled haddock fillet Contain Allergens?
Contains these allergens:
Which Diets Is Grilled haddock fillet Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Grilled haddock fillet Fat Profile
SATURATED
0.39g
MONOUNSATURATED
0.45g
POLYUNSATURATED
0.39g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.