Halibut Nutrition Facts: Complete Guide to Health Benefits and Safety

Halibut is one of the most nutrient-dense fish available, offering an impressive array of vitamins, minerals, and omega-3 fatty acids. Whether you’re looking to boost your protein intake, support heart health, or add more seafood to your diet, understanding halibut nutrition facts can help you make informed dietary choices.

This comprehensive guide explores the complete nutritional profile of halibut, its health benefits, potential concerns, and how to incorporate this versatile fish into a balanced diet.

Complete Halibut Nutrition Facts

A half-fillet serving of cooked halibut (approximately 160 grams or 5.6 ounces) provides the following nutritional content:

• Calories: 223
• Protein: 42 grams
• Fat: 5 grams
• Carbohydrates: 0 grams
• Omega-3 fatty acids: 1.1 grams
• Selenium: 106% of Daily Value (DV)
• Niacin (Vitamin B3): 57% of DV
• Phosphorus: 45% of DV
• Magnesium: 42% of DV
• Vitamin B12: 36% of DV
• Vitamin B6: 32% of DV

Halibut is remarkably lean, with most of its fat content coming from beneficial omega-3 fatty acids. This makes it an excellent choice for those seeking high-quality protein without excessive calories or saturated fat.

Exceptional Protein Content in Halibut

One of the most impressive halibut nutrition facts is its protein content. With 42 grams of complete protein per serving, halibut ranks among the top protein sources available.

Complete proteins contain all nine essential amino acids that your body cannot produce on its own. These amino acids are crucial for:

• Building and repairing muscle tissue
• Supporting immune function
• Producing enzymes and hormones
• Maintaining healthy skin, hair, and nails
• Promoting satiety and weight management

The high-quality protein in halibut is easily digestible and efficiently utilized by your body, making it an ideal choice for athletes, active individuals, and anyone looking to meet their protein requirements through whole food sources.

Omega-3 Fatty Acids and Heart Health

Halibut contains approximately 1.1 grams of omega-3 fatty acids per serving, primarily EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These essential fats provide numerous cardiovascular benefits:

Cardiovascular Protection

Research consistently shows that omega-3 fatty acids support heart health by:

• Reducing triglyceride levels by 15-30%
• Increasing HDL (good) cholesterol
• Helping prevent blood clot formation
• Lowering blood pressure in individuals with hypertension
• Reducing inflammation in blood vessels
• Stabilizing heart rhythm

The American Heart Association recommends eating fish, particularly fatty fish rich in omega-3s, at least twice per week to support optimal heart health.

Selenium: A Powerful Antioxidant

Among the most notable halibut nutrition facts is its exceptional selenium content. A single serving provides over 100% of your daily selenium needs, making it one of the richest dietary sources of this essential trace mineral.

Benefits of Selenium

Selenium functions as a powerful antioxidant in your body, offering multiple health advantages:

• Antioxidant Protection: Selenium helps neutralize free radicals and reduce oxidative stress, which can damage cells and contribute to chronic diseases
• Thyroid Function: This mineral is essential for producing thyroid hormones and protecting the thyroid gland from oxidative damage
• Immune Support: Adequate selenium levels enhance immune response and help your body fight infections
• Cognitive Health: Selenium may help protect against age-related cognitive decline
• Reproductive Health: This mineral plays a role in fertility and reproduction for both men and women

B Vitamins in Halibut

Halibut nutrition facts reveal impressive amounts of several B vitamins, which are essential for energy metabolism and nervous system function.

Niacin (Vitamin B3)

With 57% of your daily niacin needs per serving, halibut is an excellent source of this vital nutrient. Niacin supports:

• Energy production from food
• Healthy cholesterol levels
• DNA repair and cell signaling
• Skin health and protection from sun damage
• Nervous system function

Vitamin B12

Providing 36% of daily requirements, halibut is a valuable source of vitamin B12, which is naturally found only in animal foods. This vitamin is crucial for:

• Red blood cell formation
• Neurological function
• DNA synthesis
• Energy metabolism
• Preventing megaloblastic anemia

Vitamin B6 (Pyridoxine)

With 32% of your daily B6 needs, halibut contributes significantly to this vitamin’s benefits:

• Over 100 enzymatic reactions in the body
• Neurotransmitter synthesis
• Hemoglobin production
• Brain development and function
• Immune system support

Essential Minerals in Halibut

Phosphorus

Halibut provides 45% of your daily phosphorus needs. This mineral is the second most abundant in your body and serves multiple functions:

• Building strong bones and teeth
• Filtering waste in the kidneys
• Supporting muscle contraction
• Maintaining normal heart rhythm
• Facilitating nerve signaling
• Managing energy use and storage

Magnesium

With 42% of daily magnesium requirements per serving, halibut is an excellent source of this critical mineral involved in over 600 biochemical reactions:

• Energy production
• Protein synthesis
• Muscle and nerve function
• Blood glucose control
• Blood pressure regulation
• Bone development

Anti-Inflammatory Properties

Chronic inflammation is linked to numerous health conditions, including heart disease, diabetes, arthritis, and certain cancers. Several nutrients in halibut work together to combat inflammation:

How Halibut Fights Inflammation

• Omega-3 Fatty Acids: These fats reduce inflammatory molecules called cytokines and eicosanoids
• Selenium: Acts as an antioxidant, reducing oxidative stress that triggers inflammation
• Niacin: Helps produce histamine, which improves blood flow and reduces inflammatory responses

Regular consumption of anti-inflammatory foods like halibut may help reduce the risk of chronic diseases and support overall health and longevity.

Weight Management Benefits

The halibut nutrition facts make it an excellent choice for weight management:

• High Protein Content: Protein is the most satiating macronutrient, helping you feel full longer and reducing overall calorie intake
• Low Calorie Density: With only 223 calories per serving, halibut provides substantial nutrition without excessive calories
• Zero Carbohydrates: Halibut fits easily into low-carb and ketogenic diets
• Lean Protein Source: The minimal fat content (only 5 grams per serving) makes it ideal for those monitoring fat intake

Studies show that high-protein diets can boost metabolism, reduce appetite, and help preserve muscle mass during weight loss.

Mercury Content and Safety Considerations

When discussing halibut nutrition facts, it’s important to address mercury content. Like most fish, halibut can contain mercury, a heavy metal that accumulates in fish tissue over time.

Mercury Levels in Halibut

Halibut is classified as having low to moderate mercury levels. Larger, older halibut typically contain more mercury than smaller, younger fish. However, halibut’s mercury content is significantly lower than high-mercury fish like:

• King mackerel
• Swordfish
• Shark
• Tilefish
• Bigeye tuna

Safe Consumption Guidelines

For most healthy adults, eating halibut in moderation (2-3 servings per week) is considered safe. The health benefits of omega-3 fatty acids and other nutrients typically outweigh the minimal mercury risk.

Special populations should take extra precautions:

• Pregnant women: Should limit consumption to 2-3 servings per month and choose smaller, younger fish when possible
• Nursing mothers: Follow similar guidelines as pregnancy
• Young children: Should consume smaller portions less frequently
• Women of childbearing age: Should be mindful of mercury intake when planning pregnancy

If you have concerns about mercury exposure, consult with your healthcare provider for personalized recommendations.

Purine Content Considerations

Halibut contains moderate levels of purines, naturally occurring compounds that break down into uric acid in the body. For most people, this is not a concern. However, individuals with certain conditions should be aware:

Who Should Limit Purine Intake

• People with gout or a history of gout attacks
• Individuals with kidney stones, particularly uric acid stones
• Those with certain kidney diseases
• People with hyperuricemia (high uric acid levels)

If you have any of these conditions, consult with your healthcare provider about appropriate fish consumption levels for your specific situation.

Wild-Caught vs. Farm-Raised Halibut

When considering halibut nutrition facts, the source of the fish can make a difference in both nutritional content and environmental impact.

Pacific Halibut (Wild-Caught)

Advantages:

• Caught from well-managed, sustainable fisheries
• Natural diet of small fish and crustaceans
• Generally lower in contaminants
• Firmer texture and more robust flavor

Considerations:

• More expensive than farm-raised
• Seasonal availability
• Can vary in mercury content based on age and size

Atlantic Halibut (Farm-Raised)

Advantages:

• More affordable and widely available
• Consistent year-round supply
• Modern farming practices have improved quality
• Helps reduce pressure on wild populations

Considerations:

• May contain antibiotics or pesticides (varies by farm)
• Can have higher fat content depending on feed
• Environmental concerns with some farming operations

Nutritional Differences

The nutritional differences between wild-caught and farm-raised halibut are minimal. Both provide excellent protein, omega-3 fatty acids, and essential nutrients. Your choice may depend more on budget, availability, and personal preferences regarding sustainability and farming practices.

Sustainability Considerations

When evaluating halibut nutrition facts alongside environmental impact, sustainability becomes an important factor:

Atlantic Halibut Status

Wild Atlantic halibut is currently overfished and on the “avoid” list according to Seafood Watch. The population has been severely depleted and is not expected to recover until the mid-21st century. If choosing Atlantic halibut, opt for farm-raised from certified sustainable operations in Canada, Iceland, Norway, or the UK.

Pacific Halibut Status

Pacific halibut is considered a “Best Choice” or “Good Alternative” by Seafood Watch due to effective fishery management practices in Alaska and British Columbia. Strict quotas, seasonal closures, and careful monitoring help maintain healthy population levels.

Making Sustainable Choices

• Look for MSC (Marine Stewardship Council) certification
• Choose Pacific halibut when possible
• Support retailers committed to sustainable seafood practices
• Ask your fishmonger about the source and fishing methods

How to Select and Store Halibut

To maximize the nutritional benefits and ensure food safety, proper selection and storage of halibut is essential:

Selecting Fresh Halibut

• Appearance: Look for translucent, firm flesh with a mild sheen
• Smell: Should have a clean, ocean-like scent, not fishy or ammonia-like odors
• Texture: Flesh should spring back when pressed gently
• Color: Pure white to off-white; avoid yellowish or browning flesh
• Source: Purchase from reputable sellers with high turnover

Proper Storage

• Refrigeration: Use fresh halibut within 1-2 days; store at 32-38°F in the coldest part of the refrigerator
• Freezing: Wrap tightly in plastic wrap and aluminum foil; use within 3-6 months
• Thawing: Thaw in refrigerator overnight, never at room temperature
• Avoid cross-contamination: Store separately from other foods, especially raw meats

Cooking Methods to Preserve Nutrients

How you prepare halibut can affect its nutritional value. Here are the best cooking methods to preserve halibut nutrition facts:

Recommended Cooking Techniques

• Baking: Retains moisture and nutrients; cook at 400°F for 12-15 minutes
• Grilling: Adds flavor without extra fat; use medium-high heat, 4-5 minutes per side
• Poaching: Gentle method that preserves delicate omega-3 fatty acids
• Steaming: Minimal nutrient loss; cook until internal temperature reaches 145°F
• Pan-searing: Quick cooking at high heat seals in moisture; 3-4 minutes per side

Tips for Maximum Nutrition

• Avoid overcooking, which can destroy omega-3 fatty acids
• Use healthy fats like olive oil for cooking
• Pair with nutrient-rich vegetables
• Use herbs and spices instead of heavy sauces
• Add lemon juice for vitamin C and enhanced iron absorption

Comparing Halibut to Other Fish

Understanding where halibut ranks among other popular fish can help you make informed choices:

Halibut vs. Cod

• Halibut has more protein (42g vs. 28g per serving)
• Similar calorie content
• Halibut provides significantly more selenium and magnesium
• Both are lean, white fish with mild flavor

Halibut vs. Salmon

• Salmon contains more omega-3 fatty acids (2.2g vs. 1.1g)
• Halibut has less total fat and fewer calories
• Both are excellent protein sources
• Halibut provides more selenium; salmon offers more vitamin D

Halibut vs. Tuna

• Similar protein content
• Tuna often has higher mercury levels (especially albacore)
• Halibut provides more selenium and B vitamins
• Both are versatile cooking fish

Who Should Eat Halibut?

Based on halibut nutrition facts, this fish is beneficial for:

• Athletes and active individuals: High protein content supports muscle recovery and growth
• Heart health conscious individuals: Omega-3s and other nutrients support cardiovascular function
• Weight management seekers: Lean protein promotes satiety with minimal calories
• Older adults: Rich in nutrients that support bone, brain, and immune health
• Those with thyroid issues: Excellent selenium source supports thyroid function
• People following low-carb diets: Zero carbohydrates fit ketogenic and low-carb plans

Potential Allergies and Side Effects

While halibut offers numerous benefits, some individuals should exercise caution:

Fish Allergies

Fish allergy is one of the most common food allergies in adults. Symptoms can range from mild to severe and may include:

• Hives or skin rash
• Nausea, stomach cramps, or vomiting
• Stuffy or runny nose
• Headaches
• Anaphylaxis (rare but serious)

If you have a known fish allergy, avoid halibut and consult with an allergist before introducing any seafood into your diet.

Histamine Sensitivity

Improperly stored halibut can develop high levels of histamine, causing scombroid poisoning with symptoms like:

• Facial flushing
• Sweating
• Dizziness
• Burning sensation in the mouth
• Rapid heartbeat

Always purchase halibut from reputable sources and store it properly to prevent this issue.

Incorporating Halibut into Your Diet

To maximize the health benefits outlined in these halibut nutrition facts, consider these practical tips:

Weekly Consumption Guidelines

• Aim for 2-3 servings of fish per week
• Vary your fish choices to get different nutrient profiles
• Balance higher-fat fish (like salmon) with leaner options (like halibut)
• Consider portion sizes (4-6 ounces per serving)

Meal Ideas

• Grilled halibut with roasted vegetables
• Halibut fish tacos with cabbage slaw
• Pan-seared halibut over quinoa and greens
• Baked halibut with herbs and lemon
• Halibut curry with coconut milk
• Halibut ceviche with citrus and avocado

Conclusion

The comprehensive halibut nutrition facts reveal this fish as an exceptional source of high-quality protein, omega-3 fatty acids, selenium, and numerous essential vitamins and minerals. With only 223 calories per serving and zero carbohydrates, halibut fits seamlessly into various dietary approaches while providing substantial nutritional benefits.

While considerations like mercury content, purines, and sustainability warrant attention, the scientific evidence suggests that the health benefits of consuming halibut generally outweigh potential risks for most people. Choosing sustainably sourced Pacific halibut or responsibly farmed Atlantic halibut allows you to enjoy these nutritional advantages while supporting environmental stewardship.

For optimal health benefits, include halibut as part of a varied, balanced diet rich in whole foods. If you have specific health concerns, food allergies, or conditions like gout or kidney disease, consult with your healthcare provider to determine the appropriate role for halibut in your individual dietary plan.

By understanding these halibut nutrition facts and making informed choices about sourcing and preparation, you can confidently incorporate this nutrient-dense fish into your meals for improved health and wellbeing.

Sources:

• USDA FoodData Central – National Agricultural Library
• FDA – Mercury Levels in Commercial Fish and Shellfish
• Monterey Bay Aquarium Seafood Watch
• National Institutes of Health
• NIH Office of Dietary Supplements
• American Heart Association
• EPA – Fish and Shellfish Advisories and Safe Eating Guidelines