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.

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.

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.

Raw and Cooked Weights Are Not Interchangeable

FDA's reference table uses three ounces of cooked edible halibut. An eight-ounce raw fillet loses moisture while cooking and does not necessarily produce eight ounces of cooked fish. Compare nutrition using consistent raw or cooked weights. Bone-in steaks and whole dressed fish have additional inedible parts. For an accurate dinner estimate, weigh the finished edible portion and add the ingredients used in sauces or sides.

What the FDA Reference Numbers Mean

FDA reports 120 calories, 23 grams protein, two grams total fat, zero carbohydrate, 60 milligrams sodium, 500 milligrams potassium and 40 milligrams cholesterol for three ounces cooked halibut. Values are rounded reference figures, not laboratory measurements of Global Seafoods batches. See the FDA cooked seafood table. Nutrients may vary between fish and preparation methods.

Halibut Protein and Balanced Meals

The FDA figures indicate a substantial protein contribution relative to calories. Protein is important for normal growth, tissue repair and maintenance, but one fish serving cannot define an individual's total dietary needs. Add vegetables and an appropriate grain or other side for a more complete meal. Nutrition plans for specific medical conditions should follow guidance from qualified clinicians, not generic food marketing.

Omega-3s Without Unsupported Health Claims

Halibut contains marine omega-3 fats, including EPA and DHA, although quantities vary by fish, location and preparation. The FDA table does not provide an EPA+DHA figure. It is therefore inappropriate to invent an exact number for a specific product or suggest that protein grams reveal omega-3 content. Lean halibut can contain less total fat than oily salmon. NIH discusses broader omega-3 evidence in its omega-3 fact sheet. Halibut is food, not a proven treatment for arthritis, dementia or heart disease.

Potassium, Selenium and Vitamins

The FDA table reports approximately 500 milligrams of potassium per three ounces cooked. Potassium supports normal muscle and nerve function, although people with kidney problems or potassium limits should follow their care plan. Halibut also supplies nutrients such as selenium and vitamin B12, but amounts depend on the food entry and preparation. For more detailed micronutrient comparisons, use USDA FoodData Central rather than assuming every fillet has the same vitamin content.

Mercury: Why Halibut Is a Good Choice, Not Best

FDA/EPA places halibut in its Good Choices category for people who might become pregnant, are pregnant or breastfeeding, and for children. The pregnancy recommendation is either two to three weekly servings from Best Choices or one from Good Choices, not an additional Good Choice meal on top of the other servings. The reference adult serving is four ounces before cooking, with smaller portions for children. FDA's technical dataset gives an approximately 0.24 ppm mean mercury concentration for tested halibut, which is not a prediction for an individual fish. Cooking does not remove mercury. Check the FDA/EPA chart.

Cooking Style Changes the Nutrition

Steaming, poaching, baking and grilling can prepare halibut with minimal added ingredients. Butter, breading, mayonnaise and creamy sauces change calories and fat, while soy-based glazes and salty seasonings affect sodium. A plate of halibut with rice is not carbohydrate-free even though plain fish has zero carbohydrate in the FDA reference. Cook finfish to 145°F (63°C). Try poached halibut or broiled halibut for specific recipe instructions.

Comparing Pacific Halibut Cuts

Pacific halibut is Hippoglossus stenolepis. Fillets, steaks, cheeks and whole head-off gutted fish come with different amounts of trimming and preparation. Gross package weight is not always edible serving weight. Cheeks may differ in texture and cooking behavior from fillets, while a bone-in steak includes inedible bone. FDA's general halibut nutritional reference should not be advertised as a precise test for every cut, portion or seasoned product.

Current Global Seafoods Prices and Availability

Fresh Alaskan Halibut Fillets currently offer six eight-ounce portions for $175, with positive inventory in plain and flavored options. Choose the plain version when comparing basic nutrition; seasoning alters the final meal. Frozen Halibut Cheeks list at $250 with 15 units in inventory. Fresh Whole Pacific Halibut is $350 with 10 units. Frozen fillets and frozen steaks currently show zero stock and should not be promoted as available. Verify pack sizes and checkout details because inventory changes.

Safe Handling and Storage

Fresh fish should arrive properly chilled and be refrigerated promptly. Frozen products require a maintained frozen cold chain and label-directed thawing, including special directions for vacuum packaging. Prevent raw fish juices from contacting cooked foods or vegetables. Review our halibut storage guide for receiving and thawing instructions. Food safety matters regardless of nutrient profile.

Common Questions

Is halibut high in protein? FDA lists 23 grams per three-ounce cooked portion. Is it low fat? The same reference lists two grams. Does halibut contain omega-3? Yes, but amounts vary and are not listed in this FDA table. Is it low mercury? It belongs to Good Choices, not Best Choices, in FDA/EPA advice. Does cooking eliminate mercury? No. Can I multiply raw weight by cooked nutrition figures? Not directly, because cooking changes moisture and weight.