At a glance
- 19.1 g protein and 94 calories per 3 oz (85 g).
- 20.3 g protein per 100 calories: #27 of 536 foods in our USDA list, #17 of 46 in fish & seafood.
- 0 g fiber and 70 mg sodium per serving.
What is halibut like to eat?
Halibut is a mild, lean white fish with firm, thick flakes. It can be baked, grilled, poached or seared, and it takes well to simple seasonings like lemon, herbs and butter.
How can you eat more halibut?
Try this
Bake with lemon, olive oil and herbsPoach gently in broth with vegetablesSear and serve with roasted potatoesFlake into fish tacosIs halibut good on a GLP-1?
Poached or baked halibut is soft and flakes easily, so a small piece with a mild sauce can be gentle to eat. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does halibut compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Halibut | 3 oz | 19.1 g | 94 | 20.3 g |
| Cod | 3 oz | 19.4 g | 89 | 21.7 g |
| Mahi mahi | 3 oz | 20.1 g | 93 | 21.7 g |
| Salmon | 3 oz | 18.8 g | 175 | 10.7 g |
Close to halibut per calorie: tilapia (20.4 g), rotisserie chicken breast (20.4 g), chicken breast (18.8 g), scallops (18.5 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Halibut can be pricey, so frozen fillets are worth a look, and thick pieces cook more evenly.
What's the full nutrition for halibut?
| Nutrient | Per 3 oz (85 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 94 | 111 | |
| Protein | 19.1 g | 22.5 g | 38% |
| Fat | 1.4 g | 1.6 g | |
| Saturated fat | 0.3 g | 0.4 g | 2% |
| Carbohydrate | 0 g | 0 g | |
| Fiber | 0 g | 0 g | 0% |
| Sugar | 0 g | 0 g | |
| Sodium | 70 mg | 82 mg | 3% |
| Calcium | 8 mg | 9 mg | 1% |
| Iron | 0.2 mg | 0.2 mg | 1% |
| Vitamin B12 | 1.1 mcg | 1.27 mcg | 46% |
| Vitamin D | 4.9 mcg | 5.8 mcg | 25% |
USDA FoodData Central, SR Legacy: "Fish, halibut, Atlantic and Pacific, cooked, dry heat". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
