Halibut Nutrition Facts: Everything You Need to Know
Halibut Nutrition Facts: Everything You Need to Know
Halibut is a delicious and nutritious fish that's popular around the world. Low in calories and fat, yet packed with essential vitamins, minerals, and omega-3 fatty acids, halibut is one of the most nutrient-dense fish you can eat. In this guide, we'll explore the full nutritional profile of halibut and why you should consider adding it to your diet.
Halibut Nutrition Facts
Per 3-Ounce (85g) Serving of Cooked Halibut
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 94 kcal | — |
| Protein | 20.8g | — |
| Fat | 1.2g | — |
| Omega-3 Fatty Acids | 500–700mg | — |
| Vitamin B12 | — | ~30% DV |
| Vitamin D | — | ~20% DV |
| Niacin (B3) | — | ~20% DV |
| Selenium | — | ~50% DV |
| Phosphorus | — | ~15% DV |
| Potassium | — | ~10% DV |
| Magnesium | — | ~8% DV |
Health Benefits of Halibut
1. Heart Health
The omega-3 fatty acids in halibut (500–700mg per serving) help reduce inflammation, lower triglycerides, improve blood pressure, and decrease the risk of cardiovascular disease. Regular consumption of omega-3-rich fish is associated with a significantly lower risk of heart attack and stroke.
2. Brain Health
Omega-3s are essential for brain health — supporting cognitive function, memory, and mood regulation. Halibut's high niacin (B3) content also supports neurological function and may help reduce the risk of age-related cognitive decline.
3. Bone Health
Halibut is an excellent source of vitamin D (~20% DV per serving), which is critical for calcium absorption and bone density. Adequate vitamin D intake helps prevent conditions like osteoporosis and supports overall skeletal health.
4. Weight Management
With only 94 calories and 20.8g of protein per 3 oz serving, halibut is one of the most satisfying low-calorie proteins available. High-protein foods increase satiety and reduce overall caloric intake — making halibut an excellent choice for weight management.
5. Immune and Thyroid Support
Halibut provides ~50% of the daily value of selenium per serving — a powerful antioxidant that supports thyroid function, immune health, and protects cells from oxidative stress.
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Conclusion
Halibut is one of the most nutritious fish you can eat — high in protein, rich in omega-3s, and low in calories. Whether you're focused on heart health, brain function, bone density, or simply eating well, halibut deserves a regular place on your plate. Ready to try it? Shop our wild-caught halibut collection and get it delivered fresh to your door.
FAQs About Halibut Nutrition
Q1: How do you cook halibut?
Halibut can be cooked in a variety of ways — grilling, baking, broiling, pan-searing, and sautéing are all excellent methods. Its firm, meaty texture holds up well to high heat. A simple preparation of pan-seared halibut with lemon butter and capers takes under 10 minutes and showcases the fish's natural flavor. Check out our halibut recipe page for more ideas.
Q2: Is halibut safe to eat during pregnancy?
Halibut is a moderate-mercury fish. The FDA and EPA recommend that pregnant women limit halibut to 1 serving per week (as part of the recommended 2–3 servings of low-to-moderate mercury fish per week). It is safe in moderation — avoid high-mercury fish like swordfish, shark, king mackerel, and tilefish entirely during pregnancy. Always consult your healthcare provider for personalized guidance.
Q3: Where can I buy halibut?
You can buy fresh wild-caught halibut directly from Global Seafoods, shipped to your door. We offer halibut fillets, halibut steaks, halibut cheeks, and more — all sourced from sustainable Pacific and Alaskan fisheries.
Q4: How does halibut compare to other fish nutritionally?
Halibut is one of the leanest high-protein fish available. Compared to salmon (208 kcal, 13g fat per 3 oz), halibut is significantly lower in calories and fat (94 kcal, 1.2g fat) while delivering comparable protein. It has less omega-3 than salmon but more than tilapia or cod. For those prioritizing lean protein with moderate omega-3s, halibut is an excellent choice. For maximum omega-3s, salmon or mackerel are better options.
Q5: Is wild-caught halibut better than farmed?
Yes — for both nutrition and sustainability. Wild-caught Pacific halibut from Alaskan and West Coast fisheries is managed under strict quotas and is consistently rated as a sustainable choice by Seafood Watch. Wild-caught halibut also tends to have a cleaner flavor, firmer texture, and slightly higher omega-3 content than farmed alternatives. Atlantic halibut is overfished and should be avoided — always choose Pacific or Alaskan wild-caught.
Q6: How much halibut should I eat per week?
The FDA recommends 2–3 servings of fish per week for most adults as part of a healthy diet. Halibut is classified as a moderate-mercury fish, so 1 serving per week is the recommended limit for pregnant women and young children. For healthy adults, 2 servings per week is generally considered safe. A serving is approximately 3–4 oz (85–113g) of cooked fish.
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