How Many Calories in Halibut? Nutrition Facts & Macros
Half a fillet of raw halibut (204g) has 186 calories
Protein 37.9g · Carbs 0g · Fat 2.7g
Halibut is a premium lean white fish prized for its mild, sweet flavor and firm, meaty texture. With only 91 calories and an impressive 18.56g of protein per 100g, halibut is one of the leanest fish available — containing just 1.33g of fat. It is an exceptional source of selenium (45.6 mcg per 100g — 83% of the daily value), making it stand out among white fish. Halibut also provides excellent amounts of niacin, vitamin B6, vitamin B12, vitamin D, and potassium. With zero carbohydrates, it is a perfect protein source for keto, low-carb, and weight loss diets.
381 kJ · per 100g · Water: 80.34 g
Calorie Calculator: Halibut
204 g Halibut contains 186 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Medium portion / 3 oz (85g) | 77 kcal | 15.8g | 0g | 1.1g |
| Half fillet (204g) | 186 kcal | 37.9g | 0g | 2.7g |
| 100 grams | 91 kcal | 18.6g | 0g | 1.3g |
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Halibut — Nutrition Facts
| Halibut | per 100g |
|---|---|
| Calories | 91 kcal |
| Protein | 18.56 g |
| Fat | 1.33 g |
| Carbs | 0 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 68 mg |
| Potassium | 435 mg |
| Magnesium | 23 mg |
| Phosphorus | 236 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.548 mg |
| Folate | 12 mcg |
| Water | 80.34 g |
Source: USDA FoodData Central (FDC ID: 174200) · Data verified April 2026
Variations
Raw halibut
The base nutritional values listed are for raw Atlantic and Pacific halibut. Per 100g: 91 kcal, 18.56g protein, 1.33g fat. Raw halibut has a translucent, pearly white flesh that turns opaque white when cooked. It is best prepared simply — seared, grilled, or baked — to let its natural mild, sweet flavor shine. Available year-round, with peak freshness in spring and summer.
Grilled or baked halibut
Grilling or baking halibut concentrates its nutrients due to water loss. Expect about 110–120 kcal per 100g cooked (vs 91 raw), with protein rising to about 22–23g. The fat content depends on cooking method — dry grilling keeps it lean, while baking with butter or oil adds fat. Halibut's firm texture holds up excellently on the grill. Season simply with lemon, herbs, and olive oil. Cook to an internal temperature of 63°C (145°F) — the flesh should be opaque and flake easily.
Steamed halibut
Steaming is the leanest way to cook halibut — no added fat required. Nutritional values stay closest to raw: about 95–100 kcal per 100g, with protein around 19–20g. Steaming preserves the delicate flavor and keeps the flesh moist and tender. Popular in Asian cuisines with ginger, soy sauce, and scallions. Season the steaming liquid with aromatics for extra flavor without calories. Cooking time: about 8–10 minutes per 2.5 cm thickness.
Dietary Perspectives
For Weight Loss
At just 91 kcal per 100g with 18.56g of protein, halibut is one of the best fish for weight loss. A remarkable 82% of its calories come from protein, making it extremely satiating per calorie. Half a fillet (204g, 186 kcal) paired with vegetables makes a filling meal under 300 calories. Halibut is leaner than almost any other popular fish — lower than tilapia (96 kcal), sea bass (97 kcal), and far below salmon (142 kcal). Only cod (82 kcal) is lighter. The high selenium content supports thyroid function, which regulates metabolism.
For Athletic Performance
Halibut is an excellent choice for athletes seeking lean protein. With 18.56g of protein per 100g and just 1.33g of fat, it delivers maximum protein with minimal caloric overhead. Half a fillet (204g) provides 37.9g of complete protein — ideal for post-workout recovery. The high potassium content (435 mg per 100g) supports muscle function and electrolyte balance. Selenium (45.6 mcg, 83% DV) plays a role in exercise recovery and reducing oxidative stress. Vitamin B6 and niacin support energy metabolism. Pair with complex carbs like rice or sweet potatoes for optimal glycogen replenishment.
For Keto
Halibut is a perfect keto protein with 0g net carbs per 100g. Its ultra-lean profile (1.33g fat, 18.56g protein) makes it ideal for hitting protein targets without using up your fat budget — you control the fat by choosing your cooking method and sides. Pair halibut with high-fat keto sides: hollandaise sauce, garlic butter, creamed spinach, or avocado salsa. Half a fillet (204g) delivers 37.9g protein and just 2.7g fat, leaving plenty of room for added keto fats. The excellent selenium content (83% DV) supports thyroid function — important for metabolic health on keto.
Frequently Asked Questions
How many calories are in halibut?
A 3 oz portion of halibut (85g) contains about 77 calories. Per 100g, raw halibut has 91 calories. Half a fillet (204g) has about 186 calories. Halibut is one of the leanest fish available — lower in calories than salmon (142 kcal per 100g), tilapia (96 kcal), and sea bass (97 kcal), and comparable to cod (82 kcal). Its extremely low fat content (1.33g per 100g) makes it ideal for calorie-conscious eaters.
Halibut vs cod — what is the nutritional difference?
Halibut and cod are both lean white fish, but halibut edges ahead nutritionally. Per 100g, halibut has 91 kcal vs cod's 82 kcal, with more protein (18.56g vs 17.81g). The standout difference is selenium: halibut provides 45.6 mcg (83% DV) compared to cod's 33.1 mcg. Halibut also has more potassium (435 mg vs 413 mg), more niacin (6.5 mg vs 2.1 mg), and more vitamin D (4.7 mcg vs 0.9 mcg). Both have zero carbs and are excellent for keto. Halibut has a firmer, meatier texture, while cod is flakier and milder.
Is halibut good for keto?
Halibut is a perfect keto food. It contains 0g carbohydrates, 1.33g of fat, and 18.56g of protein per 100g. With zero net carbs, halibut fits seamlessly into any ketogenic meal plan. While its fat content is low, you can easily pair it with keto-friendly fats like butter, olive oil, or avocado. Because halibut is so lean, it is excellent for hitting your protein target without exceeding fat macros. Serve with buttered asparagus, creamy spinach, or a rich sauce for a satisfying keto meal.
How much protein is in halibut?
Halibut provides 18.56g of protein per 100g. A 3 oz portion (85g) delivers about 15.8g, and half a fillet (204g) provides an impressive 37.9g of protein. About 82% of halibut's calories come from protein, making it one of the highest protein-to-calorie ratio fish available. Halibut protein is complete, containing all essential amino acids. It is comparable to chicken breast in leanness but adds selenium, vitamin D, and omega-3s that chicken lacks.
Is halibut healthy? What vitamins does it have?
Halibut is exceptionally nutritious. Its standout nutrient is selenium at 45.6 mcg per 100g (83% of the daily value) — a powerful antioxidant that supports thyroid function and immune health. Halibut also provides excellent niacin (6.5 mg, 41% DV), good vitamin B6 (0.548 mg, 32% DV), vitamin B12 (1.1 mcg, 46% DV), and vitamin D (4.7 mcg, 31% DV). It is rich in potassium (435 mg) and phosphorus (236 mg). Despite being very lean, it still contains some omega-3 fatty acids (EPA 0.066g + DHA 0.128g).
Halibut vs tilapia — which is better?
Halibut is nutritionally superior to tilapia in most categories. Per 100g, halibut has fewer calories (91 vs 96 kcal), less fat (1.33g vs 1.7g), and far more selenium (45.6 mcg vs 41.8 mcg). Halibut provides significantly more vitamin D (4.7 mcg vs 3.1 mcg), more niacin (6.5 mg vs 3.9 mg), and more potassium (435 mg vs 302 mg). Tilapia has slightly more protein (20.08g vs 18.56g). Both have zero carbs. Halibut has a firmer texture and more refined flavor, making it a premium choice, though tilapia is more affordable.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Halibut | 91 | 18.56g | 0g | 1.33g |
| Cod (Atlantic) | 82 | 17.81g | 0g | 0.67g |
| Salmon (Wild Atlantic) | 142 | 19.84g | 0g | 6.34g |
| Tilapia (Cooked) | 128 | 26.15g | 0g | 2.65g |
| Sea Bass | 97 | 18.43g | 0g | 2g |
per 100g
Per 100g, halibut has just 91 kcal — leaner than salmon (142 kcal), tilapia (96 kcal), and sea bass (97 kcal), and close to cod (82 kcal). It stands out with 18.56g protein, 0g carbs, an exceptional 45.6 mcg selenium (83% DV), and good vitamin D and niacin content among white fish.
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