Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Pan-cooked haddock Calories
Lean white fish, high in protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pan-cooked haddock (140 g) has 157 calories. That works out to 112 calories per 100 g. It contains 0 g of carbs, 33.6 g of protein, 1.7 g of fat and 0 g of fiber. Its 168 µg of Iodine covers 112% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Pan-cooked haddock Nutrition Facts
Selected: 1 piece (medium) · 140 g
157
KCAL / 140G
Carbs
0g
· 0% DV
Protein
33.6g
· 67% DV
Fat
1.7g
· 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 90% · Fat 10%
Pan-cooked haddock nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 157 kcal | |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.31 g | 2% |
| Trans fat | 0 g | |
| Sodium | 101 mg | 4% |
| 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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Pan-cooked haddock?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 157 kcal |
| 1 piece (small) | 90 g | 101 kcal |
| 100 g | 100 g | 112 kcal |
| 4 ounce (medium) | 113 g | 127 kcal |
| 1 serving (half) | 120 g | 134 kcal |
| 1 cup (shredded) | 120 g | 134 kcal |
| 1 cup (diced) | 140 g | 157 kcal |
| 1 serving (whole) | 180 g | 202 kcal |
| 1 piece (large) | 200 g | 224 kcal |
Calculated from 112 calories per 100 g.
Frequently Asked Questions About Pan-cooked haddock
How do you cook pan-cooked whiting without drying it out?
Pan-cooked whiting is European whiting (Turkish mezgit), not haddock. Pat the fish dry, cook it in a lightly oiled hot pan, and take it off as soon as the flesh turns opaque and flakes easily; thin fillets cook quickly.
Why does pan-cooked whiting fall apart?
Pan-cooked whiting can fall apart if it is wet, handled too often, or turned before the underside has set. Dry the fish, let it brown undisturbed, and flip it once with a broad spatula.
Should pan-cooked whiting be coated in flour?
No, flour is optional for pan-cooked whiting. A light dusting can give the fish a lightly crisp surface, but shake off the excess so the coating does not turn pasty in the pan.
Why does pan-cooked whiting release water in the pan?
Pan-cooked whiting often releases water when the fish is damp, the pan is not hot enough, or too many pieces crowd the pan. Pat it dry and cook in batches so it sears instead of steaming.
What seasoning works well with pan-cooked whiting?
Salt, black pepper, and lemon suit pan-cooked whiting particularly well. Parsley or a little garlic adds flavour without masking the mild fish; squeeze lemon over it just before serving.
Can you pan-cook whiting straight from frozen?
It is better to thaw whiting in the refrigerator before pan cooking and pat it dry. Cooking it straight from frozen can leave the centre cold while the outside overcooks, and the extra moisture makes browning harder.
Does pan-cooked whiting have bones?
Yes, small pin bones can remain in pan-cooked whiting fillets. Check the cooked fish carefully before serving, and remove any bones you find; take extra care when serving it to children.
What should you serve with pan-cooked whiting?
Serve pan-cooked whiting with a green salad, roasted vegetables, or potatoes for a simple meal. A lemony slaw or steamed greens also complements the fish without overwhelming its mild flavour.
How long does leftover pan-cooked whiting keep?
Leftover pan-cooked whiting keeps for three to four days in a covered container in the refrigerator. Refrigerate it within two hours of cooking, and reheat it until steaming hot before eating.
Is pan-cooked whiting a healthy choice?
Yes, pan-cooked whiting is a lean, protein-rich fish, especially when prepared with a modest amount of oil. Its nutritional profile can change with a heavy flour coating or rich sauces, so keep those additions light if that is your goal.
Pan-cooked haddock Vitamins & Minerals
Vitamins
B12
1.54µg · 64% DV
B3
4.76mg · 30% DV
B6
0.39mg · 23% DV
Biotin
5.6µg · 19% DV
Minerals
Iodine
168µg · 112% DV
Selenium
50µg · 91% DV
Phosphorus
322mg · 46% DV
Potassium ⭐
476mg · 14% DV
Sodium
101mg · 4% DV
Pan-cooked haddock Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-cooked haddock
To burn the 157 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 Pan-cooked haddock?
Pan-cooked haddock on this page refers to mezgit, the mild, white-fleshed fish commonly eaten in Turkey, rather than haddock. It is usually cooked in a pan, sometimes with a light flour coating; the flesh turns tender and flakes easily. A squeeze of lemon and a simple salad make familiar accompaniments, while bread or potatoes turn it into a more substantial meal.
In Turkey, it is most often served hot for lunch or dinner, as part of a fish meal with greens and other small dishes. Its lean, protein-rich flesh suits a filling meal without much added fat. For a lighter preparation, cook it in a non-stick pan with just a little oil and skip the flour coating.
How Nutritious Is Pan-cooked haddock?
Nutrient density
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 Pan-cooked haddock 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 Pan-cooked haddock Contain Allergens?
Contains these allergens:
Which Diets Is Pan-cooked haddock 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
Pan-cooked haddock Fat Profile
SATURATED
0.31g
MONOUNSATURATED
0.39g
POLYUNSATURATED
0.38g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
Compare Pan-cooked haddock
Foods Similar to Pan-cooked haddock
Have another question about Pan-cooked haddock?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.