How Many Calories in Mahi-Mahi? Nutrition Facts & Macros
100 grams of raw mahi-mahi has 85 calories
Protein 18.5 g · Carbs 0 g · Fat 0.7 g
Mahi-mahi (also known as dolphinfish or dorado) is a tropical fish prized for its firm, mildly sweet flesh and vibrant flavor. With only 85 calories and 18.5g of protein per 100g, mahi-mahi is one of the leanest fish you can eat — containing just 0.7g of fat. 87% of its calories come from protein. It is an excellent source of niacin (6.1 mg per 100g — 38% DV) and selenium (36.5 mcg — 66% DV). Mahi-mahi also provides excellent amounts of vitamin B6 and vitamin B12, and contains 416 mg of potassium and 1.13 mg of iron per 100 g. With zero carbohydrates, it is a protein source for keto, low-carb, and weight loss diets.
356 kJ · per 100 g · Water: 77.55 g
Calorie Calculator: Mahi-Mahi
100 g Mahi-Mahi contains 85 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Fillet (170 g) | 145 kcal | 31.5 g | 0 g | 1.2 g |
| Medium portion / 3 oz (85 g) | 72 kcal | 15.7 g | 0 g | 0.6 g |
| 100 grams | 85 kcal | 18.5 g | 0 g | 0.7 g |
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Mahi-Mahi — Nutrition Facts
| Mahi-Mahi | per 100 g |
|---|---|
| Calories | 85 kcal |
| Protein | 18.5 g |
| Fat | 0.7 g |
| Carbs | 0 g |
| Saturated Fat | 0.188 g |
| Monounsaturated Fat | 0.121 g |
| Polyunsaturated Fat | 0.165 g |
| Cholesterol | 73 mg |
| Fiber | 0 g |
| Sodium | 88 mg |
| Potassium | 416 mg |
| Calcium | 15 mg |
| Magnesium | 30 mg |
| Phosphorus | 143 mg |
| Iron | 1.13 mg |
| Zinc | 0.46 mg |
| Manganese | 0.015 mg |
| Selenium | 36.5 mcg |
| Vitamin A | 54 mcg |
| Vitamin C | 0 mg |
| Thiamine (B1) | 0.02 mg |
| Riboflavin (B2) | 0.07 mg |
| Niacin (B3) | 6.1 mg |
| Vitamin B6 | 0.4 mg |
| Folate | 5 mcg |
| Vitamin B12 | 0.6 mcg |
| Water | 77.55 g |
Source: USDA FoodData Central (FDC ID: 171959) · Data verified September 2026
Variations
Raw mahi-mahi
The base nutritional values listed are for raw mahi-mahi (dolphinfish). Per 100g: 85 kcal, 18.5g protein, 0.7g fat. Raw mahi-mahi has a pinkish flesh that turns white and flaky when cooked. It has a firm texture that holds up well on the grill, making it one of the most popular fish for grilling. Available year-round in tropical and subtropical waters, with peak season from spring through fall.
Grilled mahi-mahi
Grilling mahi-mahi concentrates nutrients due to water loss. Per 100g grilled: approximately 109 kcal, 24g protein, 0.9g fat. Mahi-mahi is one of the best fish for grilling — its firm texture holds together well without falling apart. Grill over medium-high heat for 3-4 minutes per side. Season with lime, garlic, and herbs for a classic tropical preparation.
Baked mahi-mahi
Baking mahi-mahi is a gentle method that preserves moisture. Per 100g baked: approximately 109 kcal, 24g protein, 0.9g fat. Bake at 200°C (400°F) for 12-15 minutes until the flesh flakes easily with a fork. Mahi-mahi pairs well with tropical salsas, citrus glazes, or a simple lemon-butter sauce. It absorbs marinades exceptionally well.
Dietary Perspectives
For Weight Loss
At just 85 kcal per 100g with 18.5g of protein, mahi-mahi is one of the best fish for weight loss. A remarkable 87% of its calories come from protein, making it extremely satiating per calorie. A fillet (170g, 145 kcal) paired with vegetables makes a filling meal under 250 calories. Mahi-mahi is leaner than almost any other popular fish — lower than tuna (116 kcal), tilapia (96 kcal), halibut (91 kcal), and sea bass (97 kcal). Only cod (82 kcal) is lighter. The excellent niacin content supports energy metabolism, while selenium aids thyroid function.
For Athletic Performance
Mahi-mahi is an excellent choice for athletes seeking lean protein. With 18.5g of protein per 100g and just 0.7g of fat, it delivers maximum protein with minimal caloric overhead. A fillet (170g) provides 31.5g of complete protein — ideal for post-workout recovery. Potassium: 416 mg per 100 g. Excellent niacin (6.1 mg, 38% DV) supports energy metabolism. Selenium (36.5 mcg, 66% DV) aids exercise recovery and reduces oxidative stress. Pair with complex carbs like rice or sweet potatoes for optimal glycogen replenishment.
For Keto
Mahi-mahi is a perfect keto protein with 0g net carbs per 100g. Its 0.7g of fat against 18.5g of 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 mahi-mahi with high-fat keto sides: garlic butter, avocado salsa, creamy coleslaw, or hollandaise sauce. A fillet (170g) delivers 31.5g protein and just 1.2g fat, leaving plenty of room for added keto fats. The excellent selenium content (66% DV) supports thyroid function — important for metabolic health on keto.
Frequently Asked Questions
How many calories are in mahi-mahi?
A 3 oz portion of mahi-mahi (85g) contains about 72 calories. Per 100g, raw mahi-mahi has 85 calories. A fillet (170g) has about 145 calories. Mahi-mahi is one of the leanest fish available — lower in calories than tuna (116 kcal per 100g), tilapia (96 kcal), halibut (91 kcal), and sea bass (97 kcal), and comparable to cod (82 kcal). Its low fat content (0.7g per 100g) makes it ideal for calorie-conscious eaters.
Mahi-mahi vs halibut — what is the nutritional difference?
Mahi-mahi and halibut are both lean white fish, but mahi-mahi is slightly leaner. Per 100g, mahi-mahi has 85 kcal vs halibut's 91 kcal, with less fat (0.7g vs 1.33g) and comparable protein (18.5g vs 18.56g). Mahi-mahi has more iron (1.13 mg vs 0.16 mg) and more vitamin A (54 mcg vs 20 mcg), while halibut has more selenium (45.6 mcg vs 36.5 mcg). Both have excellent niacin (mahi-mahi 6.1 mg, halibut 6.5 mg) and zero carbs. Mahi-mahi has a slightly sweeter, more tropical flavor, while halibut is milder and denser.
Is mahi-mahi good for keto?
Mahi-mahi is a perfect keto food. It contains 0g carbohydrates, just 0.7g of fat, and 18.5g of protein per 100g. With zero net carbs, mahi-mahi fits seamlessly into any ketogenic meal plan. While its fat content is just 0.7 g per 100 g, you can easily pair it with keto-friendly fats like butter, olive oil, or avocado. With only 0.7 g of fat per 100 g, mahi-mahi is excellent for hitting your protein target without exceeding fat macros. Serve with garlic butter, creamy coleslaw, or grilled vegetables for a satisfying keto meal.
How much protein is in mahi-mahi?
Mahi-mahi provides 18.5g of protein per 100g. An 85 g portion delivers about 15.7g, and a fillet (170g) provides an impressive 31.5g of protein. About 87% of mahi-mahi's calories come from protein, one of the best protein-to-calorie ratios of any fish. Mahi-mahi protein is complete, containing all essential amino acids. It is comparable to chicken breast in leanness but adds selenium and omega-3s that chicken breast has little of.
Is mahi-mahi healthy? What vitamins does it have?
Mahi-mahi is exceptionally nutritious. Its standout nutrient is niacin at 6.1 mg per 100g (38% DV) — essential for energy metabolism and DNA repair. It also provides excellent selenium (36.5 mcg, 66% DV), excellent vitamin B6 (0.4 mg, 24% DV), vitamin B12 (0.6 mcg, 25% DV), and contains vitamin A (54 mcg RAE). Mahi-mahi is a good source of phosphorus (143 mg), and contains potassium (416 mg) and iron (1.13 mg). Despite its 0.7 g of fat per 100 g, it contains some omega-3 fatty acids (EPA 0.02g + DHA 0.088g).
Mahi-mahi vs tuna — which is better?
Per 100g, raw mahi-mahi has 85 kcal against canned tuna's 116 kcal — grilled, mahi-mahi is 109 kcal, so the gap is mostly the state, and both are lean (0.7g vs 0.82g of fat). Canned tuna has more protein (25.51g vs 18.5g raw; grilled mahi-mahi is about 24g) and is richer in omega-3 fatty acids. Tuna has more niacin (13.28 mg vs 6.1 mg) and more iron (1.53 mg vs 1.13 mg); mahi-mahi carries 54 mcg of vitamin A, which the tuna record does not measure. Both have zero carbs. Mahi-mahi is the better choice for weight loss due to fewer calories, while tuna is better for maximizing protein and omega-3 intake.
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