1 serving (85 grams) contains 93 calories, 20.0 grams of protein, 1.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
258.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.8 g | 3% | |
| Saturated Fat | 0.8 g | 4% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 222.2 mg | 74% | |
| Sodium | 266.7 mg | 11% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 55.6 g | 111% | |
| Vitamin D | 333.3 mcg | 1666% | |
| Calcium | 25.0 mg | 1% | |
| Iron | 1.1 mg | 6% | |
| Potassium | 1066.7 mg | 22% | |
* 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 Mahi mahi fish
Mahi Mahi, also known as dolphinfish, is a lean fish predominantly found in tropical and subtropical waters. It is popular in Hawaiian, Caribbean, and Mediterranean cuisines due to its firm texture and mildly sweet flavor. Mahi Mahi is an excellent source of protein while being low in total fat. A standard 3-ounce (85-gram) serving contains approximately 93 calories, 20 grams of protein, and less than 1 gram of fat. It is also rich in selenium, phosphorus, and B vitamins, particularly vitamin B12 and niacin, making it a nutrient-dense food choice. Mahi Mahi is often grilled, baked, or used in seafood dishes, making it highly versatile in culinary applications.
Health Benefits
- Rich in selenium, an essential mineral that supports antioxidant activity and immunity.
- Provides vitamin B12, which is essential for red blood cell production and proper nervous system function.
- High-quality protein content supports muscle repair, growth, and overall body maintenance.
- Contains phosphorus, important for bone health and energy metabolism.
- Low in total and saturated fat, making it a heart-healthy protein option.
Dietary Considerations
Selection and Storage
Refrigerate raw Mahi Mahi at 32°F (0°C) and consume within 1-2 days. Freeze at 0°F (-18°C) for longer storage, and thaw in the refrigerator before cooking.
Common Questions About Mahi mahi fish Nutrition
Is Mahi Mahi high in protein?
Yes, Mahi Mahi is an excellent source of protein. A 3-ounce serving of cooked Mahi Mahi provides approximately 20 grams of protein while being low in fat, making it a lean and healthy protein option.
Can I eat Mahi Mahi on a keto diet?
Absolutely. Mahi Mahi is very keto-friendly as it contains virtually no carbohydrates. A 3-ounce serving has just around 85 calories, making it ideal for low-carb and keto diets.
What are the health benefits of eating Mahi Mahi?
Mahi Mahi is rich in vitamin B12, selenium, and omega-3 fatty acids, which support brain health, immune function, and heart health. However, like many fish, it may contain trace amounts of mercury, so it’s recommended to consume it in moderation.
What is the recommended serving size for Mahi Mahi?
A typical serving size of Mahi Mahi is about 3-4 ounces of cooked fish per person. This is roughly the size of a deck of cards and ensures you’re consuming a healthy portion while still getting plenty of nutrients.
How does Mahi Mahi compare to salmon in terms of nutrition?
While both are nutritious fish, Mahi Mahi is leaner than salmon, containing less fat and fewer calories. For instance, a 3-ounce serving of Mahi Mahi has around 85 calories and 1 gram of fat, whereas the same serving of salmon provides approximately 175 calories and 11 grams of fat, largely from healthy omega-3s.
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.
