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halibut.

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Recipes with halibut + Add to pantry

SERVING

CALORIES

PROTEIN

18.6g

CARBS

FAT

1.3g

FIBER

This ingredient is flagged as naturally gluten-free. Per 100 g, it provides 0 µg of vitamin K.

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories91kcal—

Protein18.6g37%

Carbohydrates0g0%

Fiber0g0%

Sugar0g0%

Total fat1.3g2%

Saturated fat0.29g1%

Cholesterol49mg16%

Water80.3g—

MINERALS

Sodium68mg3%

Potassium435mg9%

Calcium7.0mg1%

Iron0.16mg1%

Magnesium23mg5%

Phosphorus236mg19%

Zinc0.36mg3%

Copper0.02mg2%

Manganese0.01mg0%

Selenium45.6µg83%

VITAMINS

Vitamin A20µg2%

Vitamin C0mg0%

Vitamin D4.7µg24%

Vitamin E0.61mg4%

Vitamin K0µg0%

Thiamin (B1)0.05mg4%

Riboflavin (B2)0.03mg2%

Niacin (B3)6.5mg41%

Pantothenic acid (B5)0.34mg7%

Vitamin B60.55mg32%

Folate (B9)12µg3%

Vitamin B121.1µg46%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup140g

1 tablespoon8.8g

1 teaspoon2.9g

1 oz28.4g

1 lb453.6g

1 ml0.6g

1 liter583.3g

1 piece170g

HEALTH BENEFITS

Why eat it.

✓Excellent source of high-quality, complete protein, essential for muscle repair, growth, and overall body function.
✓Provides significant amounts of B vitamins, particularly niacin (B3), vitamin B6, and vitamin B12, which are vital for energy metabolism and nervous system health.

COOKING TIPS

In the kitchen.

1Halibut is a lean fish, so be careful not to overcook it as it can become dry. Cook until the internal temperature reaches 145°F (63°C) and the flesh is opaque and flakes easily.
2Its firm texture holds up well to various cooking methods like grilling, baking, pan-searing, and broiling.
3The mild, sweet flavor of halibut pairs well with robust seasonings such as lemon, garlic, dill, capers, and white wine sauces.
4When pan-searing, get the pan very hot with a bit of oil to create a beautiful crust, then reduce the heat to finish cooking through without burning.

STORAGE

Keep it fresh.

Store fresh halibut in the coldest part of your refrigerator (below 40°F or 4°C) and consume within 1-2 days of purchase.
For longer storage, wrap halibut tightly in plastic wrap and then foil or place in a freezer bag, and freeze at 0°F (-18°C) or below for up to 6 months.
Thaw frozen halibut overnight in the refrigerator. Avoid thawing at room temperature to prevent bacterial growth.

FAQ

Frequently asked questions.

How much protein and calories are in halibut?

A 100g serving of halibut contains approximately 91 calories and 18.56g of protein. It's also very low in carbohydrates (0g) and fat (1.33g), making it a lean and nutritious protein choice.

Is halibut keto-friendly?

Absolutely, halibut is an excellent choice for a ketogenic diet. It contains 0g of carbohydrates and is rich in protein and healthy fats (omega-3s), fitting perfectly into low-carb, high-fat dietary plans.

What does halibut taste like and how should I cook it?

Halibut has a mild, sweet flavor with a firm, flaky white flesh. It's versatile and can be baked, grilled, pan-seared, or broiled. Avoid overcooking to maintain its delicate texture and moisture.

Can I eat halibut raw?

While some fish can be eaten raw (like sushi-grade tuna or salmon), it's generally not recommended to eat halibut raw unless it has been specifically prepared and certified as sushi-grade. For most preparations, cooking halibut is safer and more common.

How do I know if halibut is fresh?

Look for halibut with firm, translucent, moist flesh and a clean, mild ocean smell, not a strong 'fishy' odor. The skin, if present, should be shiny. Avoid fish that looks dull, discolored, or has a strong ammonia smell.

Does halibut contain mercury?

Halibut is a large, long-lived fish, so it can contain moderate levels of mercury. While it's a healthy choice, pregnant women, nursing mothers, and young children should consume it in moderation, typically 1-2 servings per week, as advised by health organizations.

RECIPES