Halibut Nutrition: Calories, Protein, Omega-3s & Mercury
Halibut Nutrition Starts with the Portion
Plain halibut provides protein with relatively little total fat. A nutrition entry for cooked fish is different from a raw product label or a finished dinner with butter, breading and sauce. Match the food and weight before comparing numbers.
Reference Values for Cooked Halibut
The FDA cooked seafood table lists the following for 3 oz (84 g) of edible cooked halibut, prepared without added ingredients. The table uses a general halibut category; it is not a laboratory analysis of our Pacific halibut products.
| Nutrient | FDA reference amount |
|---|---|
| Calories | 120 |
| Protein | 23 g |
| Total fat | 2 g |
| Total carbohydrate | 0 g |
| Sodium | 60 mg |
| Potassium | 500 mg |
| Cholesterol | 40 mg |
Use the actual product label where available. Do not apply this cooked-weight table directly to a raw 6 oz or 8 oz portion: water loss during cooking changes the weight. For a finished dish, add the ingredients used in the recipe.
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Omega-3s: Keep Food and Treatment Claims Separate
Fish can supply the omega-3 fatty acids EPA and DHA. Amounts vary by species and preparation, and the FDA table above does not provide an omega-3 value. It should not be used to derive a precise EPA+DHA number for a particular halibut package.
The NIH Office of Dietary Supplements omega-3 guide explains food sources and the evidence for health effects. Eating halibut is not a treatment for depression, arthritis, blood clots or memory loss. Findings about supplements or prescription products do not establish that a serving of halibut has the same effects.
Mercury and FDA/EPA Fish Advice
Halibut is in the “Good Choices” category of the FDA/EPA fish advice, not “Best Choices.” That advice is designed for people who might become pregnant, are pregnant or breastfeeding, and children.
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During pregnancy and breastfeeding, the chart recommends two to three weekly servings from “Best Choices” or one serving from “Good Choices.” It is not an instruction to add a halibut serving on top of two to three other fish servings. The adult serving in this guidance is 4 oz before cooking. Children's portions are smaller and age-dependent; follow the linked chart and questions and answers.
A category does not measure the mercury in an individual fish. Do not treat a general meal-planning guide as a personal medical recommendation or a guarantee that unlimited consumption is appropriate.
How Preparation Changes the Meal
- Oil and butter add fat and calories.
- Breading, tortillas and rice add carbohydrates.
- Soy sauce, seasoned glazes, capers and other salty ingredients change sodium totals.
- Cheese, cream and mayonnaise change the nutrition and allergen profile.
For comparison, use the same cooked serving weight and include toppings. There is no single calorie count for “halibut dinner,” and a plain fillet table does not describe a marinated product or a cheek-specific serving.
Choose a Product and Recipe
Fresh halibut fillets are available plain or with seasoning options. Frozen fillets, frozen steaks and frozen cheeks are separate formats. Check each listing for package size and ingredients.
Fresh whole halibut is head-off and gutted and may arrive in large sections. Whole-fish weight is different from edible fillet weight. Fresh products ship chilled with gel ice via UPS Overnight; frozen products ship with dry ice.
Try poached halibut with herbs, broiled halibut with lemon butter, or the halibut recipe collection. For receiving and preparation, use the storage and thawing guide. Compare formats in the Halibut collection.
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