1 serving (85 grams) contains 100 calories, 22.0 grams of protein, 1.0 grams of fat, and 0.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
277.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.8 g | 3% | |
| Saturated Fat | 0.8 g | 4% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 138.9 mg | 46% | |
| Sodium | 208.3 mg | 9% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 61.1 g | 122% | |
| Vitamin D | 555.6 mcg | 2778% | |
| Calcium | 27.8 mg | 2% | |
| Iron | 1.4 mg | 7% | |
| Potassium | 972.2 mg | 20% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Grilled mahi
Grilled Mahi, also known as mahi-mahi or dolphinfish, is a lean, white fish commonly found in tropical and subtropical waters. It is a staple in many coastal cuisines, particularly in Hawaiian, Mediterranean, and Caribbean cooking. This fish is prized for its firm texture, mild flavor, and versatility in culinary applications. Nutritionally, grilled mahi is an excellent source of protein, offering approximately 20-22 grams of protein per 3-ounce serving. It is low in calories and fat, with minimal saturated fat content, while providing vital nutrients like selenium, phosphorus, and vitamins B3 (niacin), B6, and B12. Mahi is also rich in omega-3 fatty acids, which are essential for heart health.
Health Benefits
- Rich in protein (20-22g per 3-ounce serving), supporting muscle repair and growth.
- Contains omega-3 fatty acids, which reduce inflammation and promote heart health.
- Excellent source of vitamin B12, aiding in red blood cell production and nervous system function.
- High in selenium, providing antioxidant properties that protect cells from oxidative damage.
- Low in saturated fat, supporting better cholesterol levels and cardiovascular health.
Dietary Considerations
Selection and Storage
Store fresh mahi in the coldest part of the refrigerator and consume within 2 days, or freeze for up to 3 months. Thaw in the fridge overnight before grilling for best taste and texture.
Common Questions About Grilled mahi Nutrition
Is grilled mahi high in protein?
Yes, grilled mahi is a great source of lean protein. A 4-ounce serving contains about 20 grams of protein, making it an excellent option for muscle repair and growth.
Can I eat grilled mahi on a keto diet?
Absolutely, grilled mahi is keto-friendly. It is naturally low in carbs (less than 1 gram per serving) and high in healthy fats and protein, aligning perfectly with ketogenic diet guidelines.
What are the health benefits of grilled mahi?
Grilled mahi is rich in omega-3 fatty acids, which support heart and brain health. It is also a good source of vitamin B12 and selenium, which are essential for energy metabolism and immune function. Plus, it's low in saturated fat, promoting overall cardiovascular health.
What is the recommended serving size for grilled mahi?
A standard serving size for grilled mahi is around 4-6 ounces, providing adequate protein while staying within healthy calorie levels. This portion typically contains about 100-140 calories, depending on preparation methods.
How does grilled mahi compare to other fish like salmon or tilapia?
Grilled mahi is leaner than salmon, with fewer calories and less fat but a similar protein content. Compared to tilapia, mahi has a firmer texture and a slightly higher nutrient profile, particularly in omega-3 fatty acids. Both are healthy, but the choice depends on what taste and texture you prefer.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
