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Halibut

Seafood

Halibut

Halibut is a lean, firm-textured white fish prized for its high protein content and mild flavor.

Halibut is a large, lean saltwater flatfish known for its firm texture and mild, sweet flavor. It is highly valued as a culinary fish and a dense source of high-quality protein.

lean protein-dense seafood

Typical serving · 85g

Common varieties · Pacific Halibut, Atlantic Halibut, Greenland Halibut

85health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

Low calorieHigh proteinLow carbLow glycemicWeight lossDiabetes-friendly

The story

What makes it unique

Halibut is a fast-digesting, high-protein, low-fat animal food with zero carbohydrates. It provides strong satiety due to its protein density and contains beneficial omega-3 fatty acids, though less than fattier fish. As a wild-caught whole food, it is minimally processed.

Varieties: Pacific Halibut · Atlantic Halibut · Greenland Halibut

#halibut#whitefish#leanprotein#seafood#lowcarb#omega3#mercuryrisk#highproteindiet#ketoseafood#weightlossfood

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

140kcal

Density 1.40 kcal/g

Protein

24g

Carbs

0g

Fat

2.5g

Fiber

0g

Sugar

0 g

Sodium

60 mg

Potassium

500 mg

Glycemic index

0

Glycemic load

0

Water content

75%

Standout compounds

Nutrient highlights

  • Selenium

    high

    Supports thyroid function and antioxidant defense

  • Protein

    high

    Promotes muscle growth and satiety

  • Vitamin B6

    moderate

    Aids in protein metabolism and brain health

  • Vitamin D

    moderate

    Supports bone health and immune function

  • Omega-3 Fatty Acids

    low

    Reduces inflammation and supports heart health

Wellness map

Health scores & processing

Weight loss
85
Satiety
85
Blood sugar
100
Gut health
60
Heart health
80
Fitness
90
Processing
100

NOVA processing scale

1
Min
2
3
4
Ultra

minimally processed · Whole food

Fresh or frozen halibut is a single-ingredient whole food requiring no industrial processing.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietyexcellent
  • Blood sugarexcellent
  • Nutrient densitygood
  • Fitness fuelexcellent
  • Processing qualityexcellent

Eat with confidence

Food safety profile

Halibut carries a moderate risk of mercury accumulation compared to smaller fish. While safe for most adults in moderation, sensitive populations should limit intake to a few servings per month.

75safety

Evidence confidence 85%

  • Pesticideslow
  • Antibioticslow
  • Heavy metalsmoderate
  • Contaminationlow

Watch for

  • methylmercury
  • PCBs

Safer choices

Pacific halibut generally has lower mercury levels than Atlantic or Greenland halibut. Smaller white fish like cod or sardines are lower mercury alternatives.

Prep tips

Cook thoroughly to an internal temperature of 145°F (63°C) to eliminate potential parasites or bacteria. Avoid cross-contamination with raw fish.

Larger, longer-living fish like halibut accumulate more mercury, leading to consumption advisories for pregnant women.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    High protein and low calories increase satiety and support muscle maintenance during calorie deficits.

  2. Blood sugar

    Zero carbohydrates mean halibut has no direct impact on blood glucose levels.

  3. Fitness & energy

    Provides complete amino acids for muscle repair and synthesis, making it an excellent post-workout protein source.

  4. Gut health

    Contains no dietary fiber, so it does not directly feed gut microbiota, but its anti-inflammatory omega-3s support overall gut lining health.

  5. Processing quality

    Typically sold as fresh or frozen fillets with no additives, representing a high-quality whole food.

  6. Food safety

    Moderate mercury levels require mindful consumption, particularly for pregnant women and children, who should limit intake.

  7. Common mistakes

    Overcooking halibut dries it out quickly due to its low fat content; cooking just until opaque preserves moisture and texture.

  8. Best preparation

    Baking, grilling, or pan-searing with a small amount of healthy fat to prevent drying.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • post-workout recovery

    Provides fast-digesting complete protein to support muscle repair.

  • low-calorie weight loss meals

    Delivers high satiety and large portion sizes for minimal calories.

  • keto diet base

    Zero-carb protein source that pairs well with added healthy fats.

Balance sheet

Pros & cons

Upsides

  • Extremely high protein-to-calorie ratio
  • Zero carbohydrates, perfect for low-carb diets
  • Rich in selenium and B vitamins
  • Mild flavor and firm texture appeal to picky eaters
  • Naturally anti-inflammatory due to omega-3s

Trade-offs

  • Moderate mercury content limits safe consumption frequency
  • Very low fat means it dries out easily if overcooked
  • Lower in omega-3s compared to fattier fish like salmon
  • Expensive compared to other white fish
  • Atlantic halibut populations are often overfished or depleted

Fit check

Who is it for?

Great match

  • lean muscle building
  • low-carb and keto diets
  • blood sugar management
  • high-volume low-calorie eating

Consider alternatives

  • pregnant women needing low-mercury fish
  • strict plant-based diets
  • those seeking high omega-3 intake from food alone

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Halibut

    This food

    Halibut

    VS85% alike
    Salmon

    Compare with

    Salmon

    Salmon provides more omega-3s and healthy fats, while halibut offers a leaner, lower-calorie protein source.

    Salmon provides more omega-3s and healthy fats, while halibut offers a leaner, lower-calorie protein source.

    Halibut vs Salmon
  • Halibut

    This food

    Halibut

    VS90% alike
    Cod

    Compare with

    Cod

    Cod is slightly lower in calories, but halibut provides more protein and micronutrients per serving.

    Cod is slightly lower in calories, but halibut provides more protein and micronutrients per serving.

    Halibut vs Cod
  • Halibut

    This food

    Halibut

    VS75% alike
    Swordfish

    Compare with

    Swordfish

    Halibut is a safer choice than swordfish due to significantly lower mercury levels while providing similar lean protein.

    Halibut is a safer choice than swordfish due to significantly lower mercury levels while providing similar lean protein.

    Halibut vs Swordfish
  • Halibut

    This food

    Halibut

    VS80% alike
    Tilapia

    Compare with

    Tilapia

    Tilapia is cheaper and lower in mercury, but halibut offers better overall nutritional quality and anti-inflammatory fats.

    Tilapia is cheaper and lower in mercury, but halibut offers better overall nutritional quality and anti-inflammatory fats.

    Halibut vs Tilapia
  • Halibut

    This food

    Halibut

    VS85% alike
    Tuna

    Compare with

    Tuna

    Tuna is slightly higher in protein, but halibut generally has lower mercury levels, making it safer for regular consumption.

    Tuna is slightly higher in protein, but halibut generally has lower mercury levels, making it safer for regular consumption.

    Halibut vs Tuna
  • Halibut

    This food

    Halibut

    VS85% alike
    Mahi Mahi

    Compare with

    Mahi Mahi

    Mahi mahi and halibut are both lean, mild fish, but mahi mahi typically has lower mercury levels.

    Mahi mahi and halibut are both lean, mild fish, but mahi mahi typically has lower mercury levels.

    Halibut vs Mahi Mahi
  • Halibut

    This food

    Halibut

    VS80% alike
    Sea Bass

    Compare with

    Sea Bass

    Sea bass is richer and fattier, while halibut is a leaner option better suited for low-calorie diets.

    Sea bass is richer and fattier, while halibut is a leaner option better suited for low-calorie diets.

    Halibut vs Sea Bass
  • Halibut

    This food

    Halibut

    VS90% alike
    Haddock

    Compare with

    Haddock

    Haddock is lower in calories and mercury, but halibut provides a firmer texture and more selenium.

    Haddock is lower in calories and mercury, but halibut provides a firmer texture and more selenium.

    Halibut vs Haddock
  • Halibut

    This food

    Halibut

    VS85% alike
    Pollock

    Compare with

    Pollock

    Pollock is a budget-friendly, low-mercury white fish, whereas halibut is a premium fish with higher protein density.

    Pollock is a budget-friendly, low-mercury white fish, whereas halibut is a premium fish with higher protein density.

    Halibut vs Pollock
  • Halibut

    This food

    Halibut

    VS75% alike
    Trout

    Compare with

    Trout

    Trout provides more omega-3 fatty acids and has lower mercury, while halibut is a leaner protein choice.

    Trout provides more omega-3 fatty acids and has lower mercury, while halibut is a leaner protein choice.

    Halibut vs Trout

Common questions

FAQ

Answers aligned with how people search for this food.

  • Is halibut high in mercury?

    Halibut has moderate mercury levels. It is safe for most adults in moderation, but pregnant women and children should limit consumption to a few servings per month.

  • Is halibut good for weight loss?

    Yes, halibut is very good for weight loss because it is high in protein and very low in calories and fat, which helps increase satiety.

  • Can diabetics eat halibut?

    Yes, halibut contains zero carbohydrates and will not spike blood sugar. Its protein content also helps stabilize glucose levels after meals.

  • Is halibut a fatty fish?

    No, halibut is considered a lean fish with only about 2.5 grams of fat per 100-gram serving, unlike salmon or mackerel.

  • Which is healthier, halibut or salmon?

    Salmon is higher in heart-healthy omega-3 fats, while halibut is much lower in calories and fat. Both are healthy depending on whether you need more healthy fats or leaner protein.

  • Can you eat halibut on a keto diet?

    Yes, halibut is carb-free and keto-friendly, though you will need to add a fat source like butter or olive oil to meet keto macronutrient ratios.

  • How much protein is in a serving of halibut?

    A standard 3-ounce (85g) serving of cooked halibut contains about 20 grams of high-quality protein.

  • What is the best way to cook halibut?

    Baking, pan-searing, and grilling are the best methods. Because it is very lean, avoid overcooking and consider using a marinade or a bit of oil to keep it moist.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

95

Nutrition data

90

Health analysis

90

Food safety

85

Comparisons