How Many Calories in Mahi-Mahi? Nutrition Facts & Macros
100 grams of raw mahi-mahi has 85 calories
Protein 18.5g · Carbs 0g · Fat 0.7g
Mahi-mahi (also known as dolphinfish or dorado) is an ultra-lean 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. An impressive 87% of its calories come from protein. It is an excellent source of niacin (6.1 mg per 100g — 38% of the daily value) and selenium (36.5 mcg — 66% DV). Mahi-mahi also provides good amounts of vitamin B6, vitamin B12, potassium, and iron. With zero carbohydrates, it is a superb protein source for keto, low-carb, and weight loss diets.
356 kJ · per 100g · 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 (170g) | 145 kcal | 31.5g | 0g | 1.2g |
| Medium portion / 3 oz (85g) | 72 kcal | 15.7g | 0g | 0.6g |
| 100 grams | 85 kcal | 18.5g | 0g | 0.7g |
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Mahi-Mahi — Nutrition Facts
| Mahi-Mahi | per 100g |
|---|---|
| Calories | 85 kcal |
| Protein | 18.5 g |
| Fat | 0.7 g |
| Carbs | 0 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 88 mg |
| Potassium | 416 mg |
| Magnesium | 30 mg |
| Phosphorus | 143 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.4 mg |
| Folate | 5 mcg |
| Water | 77.55 g |
Source: USDA FoodData Central (FDC ID: 171959) · Data verified April 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 (130 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. The high potassium content (416 mg per 100g) supports muscle function and electrolyte balance. 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 ultra-lean profile (0.7g fat, 18.5g 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 (130 kcal per 100g), tilapia (96 kcal), halibut (91 kcal), and sea bass (97 kcal), and comparable to cod (82 kcal). Its extremely 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 very low, you can easily pair it with keto-friendly fats like butter, olive oil, or avocado. Because mahi-mahi is so lean, it 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. A 3 oz portion (85g) 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, making it one of the highest protein-to-calorie ratio fish available. Mahi-mahi protein is complete, containing all essential amino acids. It is comparable to chicken breast in leanness but adds niacin, selenium, and omega-3s that chicken lacks.
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% of the daily value) — essential for energy metabolism and DNA repair. It also provides excellent selenium (36.5 mcg, 66% DV), good vitamin B6 (0.4 mg, 24% DV), vitamin B12 (0.6 mcg, 25% DV), and vitamin A (54 mcg RAE). Mahi-mahi is rich in potassium (416 mg), phosphorus (143 mg), and has notable iron content (1.13 mg). Despite being very lean, it contains some omega-3 fatty acids (EPA 0.02g + DHA 0.088g).
Mahi-mahi vs tuna — which is better?
Mahi-mahi is significantly lower in calories than tuna. Per 100g, mahi-mahi has 85 kcal vs tuna's 130 kcal, with much less fat (0.7g vs 6.3g). Tuna has more protein (23.3g vs 18.5g) and is richer in omega-3 fatty acids. Mahi-mahi has more niacin (6.1 mg vs 5.2 mg), more vitamin A (54 mcg vs 18 mcg), and more iron (1.13 mg vs 0.77 mg). 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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