Fish, mahimahi, raw
Whole food · Finfish and Shellfish Products
Photo: Wikipedia
Mahi-mahi, also known as dolphinfish, is a lean, firm-fleshed saltwater fish prized for its mild, sweet flavor and meaty texture that holds up beautifully to grilling. Its snow-white, dense flesh has a clean, oceanic taste without being overly 'fishy,' making it a favorite for those who prefer milder seafood. With an impressive 18.5g of protein per 100g and virtually no fat or carbohydrates, it's a powerhouse of pure, lean nutrition.
Calorie split: 92% protein · 0% carbs · 8% fat
↓ Full nutrition💚 Why it's loved
People love mahi-mahi for its versatility and approachable flavor; it's the 'chicken of the sea' that can be blackened, grilled, or pan-seared without falling apart. Its firm texture makes it ideal for tacos, salads, and sandwiches, and it's a staple in tropical and coastal cuisines from Hawaii to the Caribbean.
⚠️ Watch-outs & how to enjoy it better
As an extremely lean fish, mahi-mahi can dry out quickly if overcooked, leading to a tough, chalky texture. To counteract this, use a meat thermometer (aim for 135°F internal temp), baste with oil or a marinade, and avoid over-flipping on the grill. It's also a common fish allergen, so those with fish allergies must avoid it entirely.
Key benefits
- Excellent source of high-quality, complete protein for muscle maintenance
- Very low in fat and calories, supporting weight management goals
- Naturally free of carbohydrates and sugars
- Provides essential nutrients like selenium and B vitamins
- A sustainable choice when sourced from well-managed fisheries
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite its common name 'dolphinfish,' mahi-mahi is not related to the marine mammal dolphin at all; the name likely comes from its colorful, dolphin-like appearance when leaping from the water.
Full nutrition (USDA data · scales with serving)
| Water | 77.5 g |
| Energy | 85.0 kcal |
| Energy | 356 kj |
| Protein | 18.5 g |
| Total lipid (fat) | 0.70 g |
| Ash | 2.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 30.0 mg |
| Phosphorus, P | 143 mg |
| Potassium, K | 416 mg |
| Sodium, Na | 88.0 mg |
| Zinc, Zn | 0.46 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 36.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.07 mg |
| Niacin | 6.1 mg |
| Pantothenic acid | 0.75 mg |
| Vitamin B-6 | 0.40 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Vitamin B-12 | 0.60 ug |
| Vitamin A, RAE | 54.0 ug |
| Retinol | 54.0 ug |
| Vitamin A, IU | 180 iu |
| Alcohol, ethyl | 0.00 g |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.19 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.12 g |
| SFA 18:0 | 0.05 g |
| Fatty acids, total monounsaturated | 0.12 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 0.09 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 0.17 g |
| PUFA 18:2 | 0.04 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.01 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.02 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.09 g |
| Cholesterol | 73.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.21 g |
| Threonine | 0.81 g |
| Isoleucine | 0.85 g |
| Leucine | 1.5 g |
| Lysine | 1.7 g |
| Methionine | 0.55 g |
| Cystine | 0.20 g |
| Phenylalanine | 0.72 g |
| Tyrosine | 0.63 g |
| Valine | 0.95 g |
| Arginine | 1.1 g |
| Histidine | 0.55 g |
| Alanine | 1.1 g |
| Aspartic acid | 1.9 g |
| Glutamic acid | 2.8 g |
| Glycine | 0.89 g |
| Proline | 0.65 g |
| Serine | 0.76 g |
FAQ
What does mahi-mahi taste like?
Mahi-mahi has a mild, sweet flavor with a subtle, clean oceanic taste. Its texture is firm and meaty, often compared to swordfish or halibut, making it less 'fishy' than salmon or mackerel.
Is mahi-mahi a healthy choice?
Yes, it's exceptionally healthy. It's very high in protein (over 18g per 100g), extremely low in fat and calories, and contains zero carbs or sugar. It's also a good source of selenium and B vitamins.
How do I prevent it from drying out when cooking?
Because it's so lean, it cooks quickly. Use high heat for a short time (grilling or pan-searing is ideal), don't overcook past 135°F, and consider marinating in oil or citrus to add moisture and flavor.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.85 kcal/g · 87% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.21 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.