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Steamed haddock Calories
Lean, high-protein white fish; low in calories and rich in selenium and vitamin B12.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Steamed haddock (120 g) has 108 calories. That works out to 90 calories per 100 g. It contains 0 g of carbs, 24 g of protein, 0.7 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.
Steamed haddock Nutrition Facts
Selected: 1 piece (medium) · 120 g
108
KCAL / 120G
Carbs
0g
· 0% DV
Protein
24g
· 48% DV
Fat
0.7g
· 1% 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 94% · Fat 6%
Steamed haddock nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | |
| Total fat | 0.7 g | 1% |
| Saturated fat | 0.14 g | 1% |
| Trans fat | 0 g | |
| Sodium | 84 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 24 g | 48% |
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 Steamed haddock?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 108 kcal |
| 1 ounce (small) | 28 g | 25 kcal |
| ½ piece (half) | 60 g | 54 kcal |
| 1 piece (small) | 80 g | 72 kcal |
| 100 g | 100 g | 90 kcal |
| 1 cup (shredded) | 140 g | 126 kcal |
| 1 serving (medium) | 150 g | 135 kcal |
| 1 cup (diced) | 160 g | 144 kcal |
| 1 piece (large) | 180 g | 162 kcal |
| 1 serving (large) | 220 g | 198 kcal |
Calculated from 90 calories per 100 g.
Frequently Asked Questions About Steamed haddock
How do you make steamed whiting?
Steamed whiting (buharda mezgit) is European whiting, not haddock. Season cleaned fish lightly, set it above simmering water, and steam until the flesh turns opaque and flakes easily. Add lemon after cooking to keep its delicate flavor bright.
How long does steamed whiting take to cook?
Thin pieces of steamed whiting usually cook in about 8–10 minutes; thicker portions or a whole fish take longer. Check the thickest part: it should be opaque and separate easily with a fork.
What seasoning goes well with steamed whiting?
Lemon, black pepper, parsley, and bay leaf all suit steamed whiting. Keep the seasoning light so it does not overpower the fish’s mild flavor, and add lemon juice or a little olive oil just before serving.
How do you stop steamed whiting from falling apart?
To stop steamed whiting from falling apart, avoid overcooking it and do not turn it repeatedly. Arrange the portions in a single layer and lift them out gently with a wide spatula once the flesh flakes easily.
Can you steam frozen whiting?
Yes, you can steam frozen whiting, but thawing it in the refrigerator first helps it cook more evenly. Pat the thawed fish dry, then check the thickest part to make sure it is opaque and cooked through.
What should you serve with steamed whiting?
Serve steamed whiting with potatoes, steamed vegetables, or a crisp salad. A simple lemon dressing complements its mild taste without masking it; rice or crusty bread also makes the meal more substantial.
How long does leftover steamed whiting keep in the fridge?
Leftover steamed whiting keeps for up to three days in a covered container in the refrigerator. Refrigerate it promptly, and reheat only the portion you plan to eat until it is thoroughly hot.
Is steamed whiting the same as steamed haddock?
No. Steamed whiting is made from European whiting, while steamed haddock uses a different fish species. They are both mild white fish, but they are not interchangeable names, even if some recipes use similar cooking methods.
Should you rinse whiting before steaming it?
No, rinsing raw whiting is unnecessary and can splash bacteria onto nearby surfaces. Pat it dry with a paper towel instead, then wash your hands and any utensils or surfaces that touched the raw fish.
How can you tell when steamed whiting is done?
Steamed whiting is done when its thickest part is opaque and flakes apart easily with a fork. If the center still looks translucent, continue steaming briefly and check again before serving.
Steamed haddock Vitamins & Minerals
Vitamins
B12
1.56µg · 65% DV
B3
4.56mg · 28% DV
B6
0.24mg · 14% DV
Biotin
3.6µg · 12% DV
Minerals
Iodine
168µg · 112% DV
Selenium
43µg · 78% DV
Phosphorus
264mg · 38% DV
Potassium ⭐
408mg · 12% DV
Sodium
84mg · 4% DV
Steamed haddock Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Steamed haddock
To burn the 108 calories in 1 piece (medium) (120 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 Steamed haddock?
Buharda mezgit is steamed whiting, a mild white fish familiar in Turkey; the name on this page refers to whiting rather than haddock. Steaming keeps the flesh moist and tender, with flakes that separate easily and a delicate flavour.
In Turkey, it can be served for lunch or dinner with lemon, salad and greens, or alongside potatoes or rice. It also works well as a simple fish supper with steamed vegetables. Naturally lean and high in protein, it provides 20 g of protein per 100 g. For a lighter plate, season it with lemon and herbs instead of adding a rich sauce.
How Nutritious Is Steamed 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
High
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 Steamed 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 Steamed haddock Contain Allergens?
Contains these allergens:
Which Diets Is Steamed 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
Steamed haddock Fat Profile
SATURATED
0.14g
MONOUNSATURATED
0.12g
POLYUNSATURATED
0.26g
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.