At a glance
- 20.1 g protein and 93 calories per 3 oz (85 g).
- 21.7 g protein per 100 calories: #8 of 536 foods in our USDA list, #7 of 46 in fish & seafood.
- 0 g fiber and 96 mg sodium per serving.
What is mahi mahi like to eat?
Mahi mahi is a firm, mild white fish with large flakes. It holds together on the grill or in a pan, which makes it a favorite for fish tacos, sandwiches and rice bowls.
How can you eat more mahi mahi?
Try this
Grill for fish tacos with cabbage slawPan-sear and serve over rice with mango salsaBake with lemon and herbsMake a fish sandwich with lettuce and tomatoIs mahi mahi good on a GLP-1?
Mild, flaky fish is easy to break into small bites, and a soft taco or rice bowl keeps the portion modest. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does mahi mahi compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Mahi mahi | 3 oz | 20.1 g | 93 | 21.7 g |
| Cod | 3 oz | 19.4 g | 89 | 21.7 g |
| Tilapia | 3 oz | 22.2 g | 109 | 20.4 g |
| Halibut | 3 oz | 19.1 g | 94 | 20.3 g |
Close to mahi mahi per calorie: canned tuna (22.6 g), crab (21.6 g), lobster (21.3 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?
Frozen fillets are often a good value; thaw in the fridge and pat dry before cooking.
What's the full nutrition for mahi mahi?
| Nutrient | Per 3 oz (85 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 93 | 109 | |
| Protein | 20.1 g | 23.7 g | 40% |
| Fat | 0.8 g | 0.9 g | |
| Saturated fat | 0.2 g | 0.2 g | 1% |
| Carbohydrate | 0 g | 0 g | |
| Fiber | 0 g | 0 g | 0% |
| Sugar | Not listed | Not listed | |
| Sodium | 96 mg | 113 mg | 4% |
| Calcium | 16 mg | 19 mg | 1% |
| Iron | 1.2 mg | 1.45 mg | 7% |
| Vitamin B12 | 0.6 mcg | 0.69 mcg | 25% |
| Vitamin D | Not listed | Not listed |
USDA FoodData Central, SR Legacy: "Fish, mahimahi, 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.
