Calories in Halibut: Nutrition Facts & Serving Sizes
Per 0.5 fillet (204g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Halibut is a firm-fleshed white fish delivering 186 calories per 100g, with 14.4g of protein and 13.8g of fat. A 3 oz (85g) serving provides about 158 calories, 12.2g of protein, and 11.7g of fat. What sets halibut apart from leaner white fish is its higher fat content, which is predominantly monounsaturated fat (8.4g per 100g). It is an exceptional source of selenium (36.5mcg per 100g), one of the highest among common fish. Halibut also stands out for its vitamin D content at 27.4 IU per 100g, along with vitamin B12, vitamin B6, and magnesium (26mg per 100g). Zero carbs means it fits cleanly into low-carb and keto meal plans.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 3 oz (85g) | 158.1 | 12.2g | 0g | 11.7g | 0g |
| 0.5 fillet (204g) | 379.4 | 29.4g | 0g | 28.2g | 0g |
| 100g | 186 | 14.4g | 0g | 13.8g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 186 | 9% |
| Protein | 14.4g | 29% |
| Total Fat | 13.8g | 18% |
| Saturated Fat | 2.4g | 12% |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 80mg | 3% |
| Cholesterol | 46mg | 15% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 2.4g | 1% |
| Cholesterol | 46mg | 15% |
| Calcium | 3mg | 0% |
| Iron | 0.7mg | 4% |
| Potassium | 268mg | 6% |
| Vitamin A | 14mcg | 2% |
| Vitamin D | 27.4mcg | 137% |
| Vitamin B6 | 0.4mg | 24% |
| Vitamin B12 | 1mcg | 42% |
| Magnesium | 26mg | 6% |
| Phosphorus | 164mg | 13% |
| Zinc | 0.4mg | 4% |
| Selenium | 36.5mcg | 66% |
| Folate | 1mcg | 0% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 1.5mg | 9% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Halibut
Halibut is a nutrient-dense fish with a fat profile that leans heavily toward monounsaturated fats (8.4g per 100g), the same type found in olive oil. Monounsaturated fats are associated with improved cardiovascular health and reduced inflammation, which matters for anyone training consistently and accumulating training stress over time.
Selenium is where halibut really shines, delivering 36.5mcg per 100g. That is a massive dose of an antioxidant mineral that protects muscle tissue from oxidative stress and supports thyroid hormone production. Getting adequate selenium helps maintain metabolic rate, which is directly relevant to body composition and fat burning.
Vitamin D is another highlight at 27.4 IU per 100g. Most people, especially those who train indoors, are deficient in vitamin D. This vitamin plays a role in hormone regulation, muscle function, immune health, and calcium absorption for bone density. Halibut is one of the few whole foods that can meaningfully contribute to vitamin D intake. Vitamin B12 (1g per 100g) supports red blood cell formation and energy levels, while phosphorus (164mg per 100g) fuels ATP production in your muscles during training.
Dietary Considerations
Halibut is naturally gluten-free and contains zero carbohydrates, making it a solid fit for ketogenic, low-carb, and paleo diets. The higher fat content compared to leaner white fish means it is more calorie-dense, but the fat quality is excellent, dominated by monounsaturated and a small amount of polyunsaturated fats. It is not suitable for vegans or vegetarians. Halibut is low in mercury relative to large predatory fish like swordfish or shark, so it can be consumed a few times per week without concern. It is a good option for bulking phases due to its higher calorie content versus ultra-lean fish.
Daily Intake (100g)
100g of halibut provides 9% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in halibut?
Halibut has 186 calories per 100g. A 3 oz (85g) serving has about 158 calories, and half a fillet (204g) has approximately 379 calories.
Is halibut good for weight loss?
Halibut can work for weight loss as part of a calorie-controlled diet. It is more calorie-dense than lean white fish like cod or haddock due to its higher fat content, but the fat is mostly monounsaturated. The protein (14.4g per 100g) helps keep you full.
How much protein in halibut?
Halibut has 14.4g of protein per 100g. A 3 oz (85g) serving provides 12.2g, and half a fillet (204g) provides about 29.4g of protein.
Is halibut high in omega-3?
Halibut contains moderate amounts of omega-3 fatty acids. The polyunsaturated fat content is 1.4g per 100g. For higher omega-3 intake, fatty fish like salmon or mackerel are better options.
Is halibut keto-friendly?
Yes. Halibut has zero carbs and a solid fat and protein profile, making it an excellent keto fish. The higher fat content compared to lean white fish makes it even more keto-appropriate.
How does halibut compare to salmon?
Salmon is higher in calories (208 per 100g) and fat (around 13g per 100g) with a richer omega-3 profile. Halibut at 186 calories per 100g has a similar fat content but less omega-3. Both are excellent protein sources with zero carbs.
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