Know what’s on your plate
Halibut
Calories & nutrition facts
atlantic and pacific, raw
Nutrition facts
Per 100 g% DV- Calories 91 kcal —
- Protein 19 g 37%
- Carbohydrate 0 g 0%
- Fat 1.3 g 2%
- Saturated fat 0.3 g 1%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 68 mg 3%
- Cholesterol 49 mg 16%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 20 µg 2%
- Vitamin C 0 mg 0%
- Vitamin D 4.7 µg 24%
- Vitamin E 0.61 mg 4%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0.05 mg 4%
- Riboflavin (B2) 0.03 mg 2%
- Niacin (B3) 6.5 mg 41%
- Pantothenic acid (B5) 0.34 mg 7%
- Vitamin B6 0.55 mg 32%
- Folate (B9) 12 µg 3%
- Vitamin B12 1.1 µg 46%
- Choline 61.8 mg 11%
Minerals
- Calcium 7 mg 1%
- Iron 0.16 mg 1%
- Magnesium 23 mg 5%
- Phosphorus 236 mg 19%
- Potassium 435 mg 9%
- Zinc 0.36 mg 3%
- Copper 0.02 mg 3%
- Manganese 0.01 mg 0%
- Selenium 45.6 µg 83%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 91 | 19 g | 0 g | 1.3 g |
| 1 × oz | 85 g | 77 | 16 g | 0 g | 1.1 g |
| 1 × fillet | 204 g | 186 | 38 g | 0 g | 2.7 g |
| 2 × oz | 170 g | 155 | 32 g | 0 g | 2.3 g |
| ½ × oz | 42.5 g | 39 | 7.9 g | 0 g | 0.6 g |
| 3 × oz | 255 g | 232 | 47 g | 0 g | 3.4 g |
| 4 × oz | 340 g | 309 | 63 g | 0 g | 4.5 g |
Similar foods
- Atlantic halibutraw94 kcal / 100 g
- Greenland halibutturbot, raw186 kcal / 100 g
- Wild halibutraw139 kcal / 100 g
- White halibutraw133 kcal / 100 g
- Atlantic halibut slicessmoked, raw211 kcal / 100 g
- Flatfishraw70 kcal / 100 g
- Flatfish flounder and sole speciesraw70 kcal / 100 g
- European turbotraw95 kcal / 100 g
- Fletan
- Turbotflesh only, raw95 kcal / 100 g
Questions about Halibut
How do you cook halibut without drying it out?
Halibut is lean, so cook it just until opaque and flaking easily. For a thick fillet, bake at 200 °C for about 10–12 minutes; start checking early, as thin pieces cook faster.
Can you pan-fry halibut fillets?
Yes. Pat the fillets dry, season them, then fry in a lightly oiled hot pan for about 3–4 minutes per side, depending on thickness. Turn once, gently, because the flesh can break apart.
How can you tell when halibut is cooked?
The centre should be opaque and separate into flakes when nudged with a fork. For a temperature check, cook it to 63 °C at the thickest point.
What flavours go well with halibut?
Its mild, firm flesh works well with lemon, parsley, dill, capers and browned butter. Serve it with new potatoes, peas or roasted vegetables, or use it in fish tacos.
Can you use halibut instead of cod?
Yes, in dishes such as fish pie, fish cakes or battered fish, but halibut is firmer and often thicker than cod. Cut it into even pieces and check the cooking time early so it stays moist.
How should you store fresh halibut?
Keep it in the coldest part of the fridge and cook it within one or two days of buying. If you will not use it in that time, wrap it well and freeze it; thaw it overnight in the fridge.
Is halibut nutritious?
A typical 85 g portion provides 16 g of protein. Halibut is also high in selenium, providing 45.6 µg per 100 g.
Is halibut a fatty fish?
No: halibut is a lean fish, with 1.3 g of fat per 100 g. Greenland halibut is much fattier, at 13.8 g per 100 g.
Source: USDA FoodData Central 174200 · per 100 g · carbohydrate per EU label, fibre excluded
