Halibut
A firm white fish giving over 25 g protein per fillet with very little fat.
Nutrition per 100 g
Standardised to 100 g of halibut, cooked for fair comparison. Typical serving: 100 g cooked — 111 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 111 kcal | 111 kcal | 100 kcal |
| Protein | 22.5 g | 22.5 g | 20.3 g |
| Carbohydrate | 0 g | 0 g | 0 g |
| Fat | 1.6 g | 1.6 g | 1.4 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of halibut, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 48 µg | 48 µg | 5% |
| Vitamin E | 1.1 mg | 1.1 mg | 7% |
| Vitamin K | 0 µg | 0 µg | 0% |
| Thiamin | 0.083 mg | 0.083 mg | 7% |
| Riboflavin | 0.18 mg | 0.18 mg | 14% |
| Niacin | 6.2 mg | 6.2 mg | 39% |
| Vitamin B6 | 0.27 mg | 0.27 mg | 16% |
| Folate | 22 µg | 22 µg | 6% |
| Vitamin B12 | 2.6 µg | 2.6 µg | 108% |
| Pantothenic acid | 0.49 mg | 0.49 mg | 10% |
| Minerals | |||
| Calcium | 33 mg | 33 mg | 3% |
| Iron | 0.36 mg | 0.36 mg | 2% |
| Magnesium | 29 mg | 29 mg | 7% |
| Phosphorus | 275 mg | 275 mg | 22% |
| Potassium | 501 mg | 501 mg | 11% |
| Sodium | 86 mg | 86 mg | 4% |
| Zinc | 0.75 mg | 0.75 mg | 7% |
| Selenium | 60.6 µg | 60.6 µg | 110% |
| Copper | 0.041 mg | 0.041 mg | 5% |
| Manganese | 0.011 mg | 0.011 mg | <1% |
Source: USDA FoodData Central — Fish, halibut, cooked, with skin (Alaska Native)
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat halibut?
- Very high protein for very few calories.
- Firm texture holds up to grilling and roasting.
- Mild flavour suits people who dislike oily fish.
How to include it
- Roast at 200°C for 10–12 minutes with olive oil and lemon.
- Pan-sear and finish with a herb butter.
- Poach gently in stock with leeks.
Things to consider
- Moderate mercury — pregnant women should limit portions.
- Expensive; cod or pollock are cheaper alternatives.
- Dries out quickly if overcooked.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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