Seafood

White fish (cod, haddock)

Written by the VitaWhat editorial team · Medically reviewed by Steve Davis · Last reviewed 19 July 2026 · Editorial policy

Lean, mild fish low in fat.

~18–20 g protein and ~80–100 kcal per 100 g cooked.

Benefits

  • Lean protein
  • Iodine
  • B12

Pros

  • Very low in fat and calories
  • Mild taste

Cons

  • Not a source of omega-3
  • Sustainability varies (choose certified)

Sources & references

  1. WHO — Q&A on red/processed meat
  2. British Nutrition Foundation

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