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 | 194.4 mg | 64% | |
| Sodium | 208.3 mg | 9% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 55.6 g | 111% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 25.0 mg | 1% | |
| Iron | 1.1 mg | 6% | |
| Potassium | 1011.1 mg | 21% | |
* 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, also known as mahi-mahi or dolphin fish (not related to the dolphin mammal), is a firm, white-fleshed fish commonly found in tropical and subtropical waters. It is popularly used in Hawaiian, Caribbean, and Mediterranean cuisines due to its mild flavor and versatile cooking properties. Nutritionally, mahi is exceptionally lean, with only 109 calories per 100 grams, yet it provides 23.5 grams of high-quality protein and minimal fat (1.18 grams). It's a low-carb option packed with necessary nutrients, including small amounts of calcium and iron, though it lacks dietary fiber or significant vitamins such as vitamin C or D. Mahi-mahi is particularly appealing for those seeking protein-dense, low-fat seafood options.
Health Benefits
- High-quality protein (23.5g per 100g) supports muscle maintenance and growth.
- Low in saturated fat (1.18g per 100g), supporting heart health.
- Contains small amounts of calcium (10.6 mg per 100g), useful for bone health.
Dietary Considerations
Selection and Storage
Store fresh mahi in the refrigerator for up to 1-2 days, wrapped tightly in plastic wrap or placed in an airtight container. For longer storage, freeze in a freezer-safe bag for up to 3 months.
Common Questions About Mahi Nutrition
Is mahi high in protein?
Yes, mahi is an excellent source of protein, containing approximately 23.5 grams of protein per 100 grams. This makes it a lean option ideal for those looking to boost their protein intake without consuming excessive calories or fat.
Can I eat mahi on a keto diet?
Absolutely! Mahi is perfect for a keto diet as it contains 0 grams of carbohydrates and minimal fat (1.2 grams per 100 grams). Its high protein content also makes it a great fit for those following a low-carb or ketogenic lifestyle.
What are the health benefits or concerns of eating mahi?
Mahi offers several health benefits, such as being rich in lean protein and low in calories (109 per 100 grams). It provides essential nutrients like selenium and B vitamins, which support immune function and energy metabolism. However, like many fish, moderate consumption is recommended due to potential mercury content.
What is the recommended portion size for mahi?
A typical serving size of mahi is 3 to 4 ounces (85 to 113 grams), which provides roughly 95 to 125 calories and 20 to 27 grams of protein. This portion is sufficient to meet protein needs while fitting well into various dietary plans.
How does mahi compare to salmon or tilapia nutritionally?
Mahi is leaner than salmon, containing less fat (1.2 grams vs. 13 grams per 100 grams), making it a lower-calorie option. Compared to tilapia, mahi is higher in protein (23.5 grams vs 20 grams per 100 grams), but both are low in carbs and fat. Mahi stands out for its firm texture and adaptability in diverse recipes.
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.
