Calories in Mahi Mahi: Nutrition Facts & Serving Sizes
Per 1 fillet (204g)
Per 100g
Source: Web research, March 2026.
One mahi mahi fillet (204g) contains 173 calories, making it one of the leanest and most protein-dense fish you can eat. Per 100g, mahi mahi provides 85 calories, 18.5g of protein, 0g of carbs, and only 0.7g of fat. The macronutrient split is almost entirely protein, making it an exceptional choice for anyone managing calories while maintaining muscle. Selenium stands out at 36.5mcg per 100g, covering over 66% of the daily requirement in a single serving. Potassium comes in at 416mg per 100g, supporting hydration and muscle function. Niacin at 6.1mg contributes meaningfully to energy metabolism. With zero carbs and negligible fat, mahi mahi fits virtually every dietary approach. The mild flavor and firm texture make it easy to cook in multiple ways, from grilling to pan searing, without requiring heavy sauces or added fats that would inflate the calorie count.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 fillet (204g) | 173.4 | 37.7g | 0g | 1.4g | 0g |
| 100g | 85 | 18.5g | 0g | 0.7g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 85 | 4% |
| Protein | 18.5g | 37% |
| Total Fat | 0.7g | 1% |
| Saturated Fat | 0.2g | 1% |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 88mg | 4% |
| Cholesterol | 73mg | 24% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.2g | 0% |
| Cholesterol | 73mg | 24% |
| Calcium | 15mg | 1% |
| Iron | 1.1mg | 6% |
| Potassium | 416mg | 9% |
| Vitamin A | 54mcg | 6% |
| Vitamin B6 | 0.4mg | 24% |
| Vitamin B12 | 0.6mcg | 25% |
| Magnesium | 30mg | 7% |
| Phosphorus | 143mg | 11% |
| Zinc | 0.5mg | 5% |
| Selenium | 36.5mcg | 66% |
| Folate | 5mcg | 1% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 6.1mg | 38% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Mahi Mahi
Mahi mahi is one of the most efficient protein sources available to anyone focused on building or preserving lean muscle. With 18.5g of protein and only 85 calories per 100g, it offers a protein-to-calorie ratio that rivals chicken breast while providing the variety of a seafood option. A single fillet at 204g delivers 37.7g of protein, covering a large portion of the daily protein target for most active adults.
Selenium at 36.5mcg per 100g is the standout micronutrient. Selenium acts as a cofactor for antioxidant enzymes that protect muscle cells from oxidative damage during intense training. Regular consumption of selenium-rich foods has been linked to reduced inflammation and better recovery between sessions.
The potassium content at 416mg per 100g is practically useful for anyone training hard. Potassium is the primary intracellular electrolyte, and adequate intake helps prevent muscle cramps, supports nerve signaling, and assists with post-workout glycogen replenishment. Niacin at 6.1mg supports the metabolic pathways that convert food into usable energy during exercise.
Mahi mahi contains zero carbohydrates and only 0.7g of fat per 100g, making it fully compatible with cutting phases, ketogenic diets, or any calorie-restricted protocol. It integrates easily into high-protein meal prep without dominating the fat budget.
Dietary Considerations
Mahi mahi is naturally gluten-free and fits every major dietary framework. With zero carbs, it is fully keto-compatible and will not affect ketosis. For weight loss, the high protein and very low calorie density make it one of the best fish choices available. It is not vegan or vegetarian. Mahi mahi is a finfish, so it is a major allergen for people with fish allergies. The cholesterol content is 73mg per 100g, which should be noted by those monitoring dietary cholesterol. Sodium is moderate at 88mg per 100g in the raw state, though preparation method matters as added sauces or seasonings can significantly raise sodium intake. No significant antinutrients or concerns for healthy adults.
Daily Intake (100g)
100g of mahi mahi provides 4% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories are in mahi mahi?
Mahi mahi contains 85 calories per 100g. A full fillet (204g) contains approximately 173 calories. It is one of the lowest-calorie fish options available.
Is mahi mahi good for weight loss?
Yes, mahi mahi is excellent for weight loss. At 85 calories and 18.5g of protein per 100g with zero carbs and only 0.7g of fat, it provides maximum satiety for minimal calories. High-protein foods like mahi mahi help preserve muscle mass during a calorie deficit.
How much protein is in mahi mahi?
Mahi mahi contains 18.5g of protein per 100g. A single fillet (204g) provides 37.7g of protein, making it one of the most protein-dense fish available.
Is mahi mahi healthier than salmon?
Mahi mahi is lower in calories and fat than salmon (85 vs 153 calories per 100g, 0.7g vs around 6g fat), making it better for cutting. Salmon has more omega-3 fatty acids, making it the stronger choice for cardiovascular health and joint support.
Is mahi mahi keto-friendly?
Yes, mahi mahi is fully keto-friendly. It contains zero carbohydrates and only 0.7g of fat per 100g, with 18.5g of protein. It fits perfectly into a ketogenic or low-carb diet.
What is the best way to cook mahi mahi to keep it low calorie?
Grilling, baking, or pan searing with minimal oil keeps mahi mahi very low calorie. Using a light spray of cooking oil adds only a few calories versus pan frying in butter or oil, which can add 100 or more calories to a meal.
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