Halibut Nutrition Calculator — Calories & Nutrition per Serving

Baked halibut delivers 111 kcal per 100g with 22.5g protein and just 1.6g fat ^[1]. This places it within 5 calories of skinless chicken breast (165 kcal/100g with more fat) on a protein-per-calorie basis, while providing nutrients that chicken simply cannot match: 528mg potassium, 55.4mcg selenium, and 5.8mcg vitamin D per 100g.

A standard 6-oz restaurant fillet (170g) provides 38.3g protein at 189 kcal ^[1]. This is the same protein as a 5-oz chicken breast but with nearly 40% fewer calories and dramatically better potassium-to-calorie efficiency (528mg/100g vs chicken's 256mg/100g).

Research on halibut aquaculture nutrition has confirmed that the lean profile of halibut is consistent across both wild-caught and farmed specimens, with total fat rarely exceeding 2% of body weight in the muscle tissue — a consequence of their cold-water, bottom-dwelling lifestyle ^[2].

Baked halibut provides 528mg potassium per 100g — 11% of the daily value ^[1]. A 6-oz fillet (170g) delivers 898mg potassium — 19% DV. Among common fish, halibut's potassium matches or exceeds mahi mahi (533mg), swordfish (499mg), and dramatically surpasses cod (413mg) and salmon (363mg).

The potassium in halibut is intracellular — bound within the muscle cell structure rather than dissolved in water. This means dry-heat cooking (baking, grilling) preserves essentially 100% of the potassium, unlike boiling vegetables where potassium leaches into the cooking water ^[1].

Raw halibut already contains 435mg potassium per 100g ^[1]. Baking concentrates this to 528mg as approximately 18% of the weight is lost as water vapor. For tracking: if you weigh a halibut fillet at 170g after baking, it started at approximately 207g raw — the potassium total is the same either way.

Baked halibut delivers 55.4mcg selenium per 100g — 101% of the daily value ^[1]. A 3-oz serving (85g) provides 47.1mcg selenium — 86% DV, and a 6-oz fillet provides 94.2mcg — 171% DV. Halibut ranks third among common fish for selenium, behind swordfish (68.5mcg) and yellowfin tuna (65mcg).

The selenium content remains remarkably consistent between Atlantic and Pacific halibut populations. USDA data combines both species under the same entry, reflecting this consistency ^[1]. The selenium is bound to selenomethionine in the protein matrix with 85-95% bioavailability.

Research on halibut as a component of sustainable seafood diets has confirmed that halibut's selenium-to-mercury molar ratio is strongly favorable, making it one of the safest regular-consumption fish for maintaining selenium status without excessive mercury exposure ^[2].

Atlantic halibut (Hippoglossus hippoglossus) can reach 300+ kg, making it the largest flatfish in the world. Pacific halibut (H. stenolepis) typically reaches 50-100 kg. Despite the size difference, their nutritional profiles are virtually identical per gram — the USDA combines both under a single entry ^[1].

The practical difference is in how they're sold: Pacific halibut fillets are typically 2-4 lb, making them easy to cut into individual portions. Atlantic halibut is rarer and more expensive, often sold as thick steaks cut from enormous fish. A bone-in Atlantic halibut steak (~200g) has approximately 222 kcal and 45g protein ^[1].

For tracking purposes, the species distinction is irrelevant — use the same per-100g values for both Atlantic and Pacific halibut. The key variable is cooking method (baked vs pan-seared) and whether fat is added, not the species origin ^[2].

Baked halibut provides 7.91mg niacin (49% DV), 0.63mg vitamin B6 (37% DV), and 1.27mcg vitamin B12 (53% DV) per 100g ^[1]. A 6-oz fillet covers 83% of daily niacin, 63% of daily B6, and 90% of daily B12 from a single food.

This B-vitamin trio works synergistically: niacin (B3) is involved in energy metabolism, B6 supports amino acid metabolism and neurotransmitter synthesis, and B12 is essential for nerve function and DNA synthesis. Getting substantial amounts of all three from one food is relatively rare outside organ meats ^[1].

The B12 content of halibut (1.27mcg/100g) places it between mahi mahi (0.72mcg) and swordfish (1.62mcg) among game fish. For those who eat fish as their primary animal protein, a 6-oz halibut fillet plus a single glass of milk would fully cover daily B12 requirements ^[2].