Halibut (raw)
Firm, meaty white fish that holds up well on the grill.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Halibut for gym-goers
Per 100 g, halibut (raw) provides 91 kcal, 18.6 g protein, 0 g carbohydrate (0 g fiber, 0 g sugars) and 1.3 g fat (0.3 g saturated). At 20.4 g of protein per 100 kcal, it ranks among the most protein-dense foods, which helps a lot when calories are tight on a cut.
A typical serving (1 fillet, about 160 g) comes to roughly 146 kcal and 29.8 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Halibut
Halibut is a large white fish with firm flesh, very little fat and fewer than 100 kcal per 100 g raw. It's meatier than cod and, in this data, has a lot more vitamin D than most white fish. Protein per gram is similar to cod, but halibut sits at the premium end of the white-fish counter.
In a gym diet
Like other lean white fish, halibut is ideal on a cut, but its steak-like texture makes a meal feel more substantial. A 160 g fillet provides a solid serving of complete protein. It holds together on the grill, so it's a good pick for a high-protein summer barbecue. Most people buy it only occasionally because of the price.
Preparation and cooking
Grill, roast or pan-sear until just opaque. It's lean and dries out easily, so don't overcook it. Weigh it before cooking for this entry; it loses around a fifth of its weight. A light marinade, or a sauce added at the end, keeps it moist without many calories.
Buying and storage
The flesh should be bright white and translucent, without gaps or discoloration. Frozen fillets cost less. Choose Pacific halibut or certified sources, as some Atlantic stocks are depleted.
Things to watch
As a larger, longer-lived fish, halibut carries moderate mercury. Food agencies usually suggest eating it in moderation, roughly once a week, particularly for pregnant people and children. Not for anyone allergic to fish.
Meal ideas
- Grilled halibut steaks with corn salsa and a side of wild rice.
- Roasted halibut with cherry tomatoes, olives and basil over polenta.
- Halibut, sweet potato mash and steamed spinach for a clean post-workout dinner.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Vitamin B12 (46%) and Vitamin D (27%).
How it ranks among 16 Fish & Seafood
| Protein per 100 kcal | 20.4 g | #6 of 16 |
| Protein per 100 g | 18.6 g | #10 of 16 |
| Fiber per 100 g | 0 g | #1 of 16 |
| Lowest calories per 100 g | 91 kcal | #5 of 16 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Tilapia (raw)
96 kcal · P 20.1 · C 0 · F 1.7
→Cod, Atlantic (raw)
82 kcal · P 17.8 · C 0 · F 0.7
→Sea bass (raw)
97 kcal · P 18.4 · C 0 · F 2
→Tuna, light, canned in water (drained)
116 kcal · P 25.5 · C 0 · F 0.8
→Tuna, yellowfin steak (raw)
109 kcal · P 24.4 · C 0 · F 0.5
→Scallops (raw)
69 kcal · P 12.1 · C 3.2 · F 0.5
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in halibut?
Halibut (raw) has about 91 kcal per 100 g, or roughly 146 kcal per 1 fillet (160 g).
How much protein is in halibut?
About 18.6 g of protein per 100 g and 29.8 g per 1 fillet. That works out to 20.4 g per 100 kcal, so it's a very protein-dense food.
Is halibut good for cutting or bulking?
With this much protein per calorie, it's especially useful when cutting, and it works in any phase.
Is halibut high in mercury?
Moderately, compared with smaller fish like salmon or sardines. Food agencies generally list it as a good choice about once a week rather than several times. Rotating it with low-mercury fish keeps your intake sensible.
Why is halibut so expensive?
It's a large, slow-growing fish caught mainly in cold northern waters under strict catch limits that protect the stocks. Restaurants also prize its firm texture and mild taste, which keeps demand and prices high.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.