Fish, halibut, raw, with skin (Alaska Native)
Whole food · American Indian/Alaska Native Foods
Photo: Wikipedia
Halibut is a large, lean white fish prized for its firm, meaty texture and mild, sweet flavor that tastes of the clean ocean. Its snow-white flesh flakes into satisfying, substantial pieces when cooked, making it a favorite for grilling or pan-searing. Nutritionally, it's a powerhouse of high-quality protein with minimal fat and carbohydrates.
Calorie split: 71% protein · 6% carbs · 23% fat
↓ Full nutrition💚 Why it's loved
People love halibut for its versatile, mild flavor that acts as a canvas for bold sauces or simple preparations, and its firm texture holds up beautifully to grilling, broiling, and pan-frying without falling apart.
⚠️ Watch-outs & how to enjoy it better
Halibut is a common finfish allergen, so those with fish allergies must avoid it. Its lean, dense flesh can dry out if overcooked; counteract this by cooking to just 130°F (54°C), using a glaze or sauce, or cooking en papillote (in parchment) to retain moisture.
Key benefits
- Excellent source of complete, lean protein
- Very low in fat and carbohydrates
- Rich in selenium and B vitamins like niacin
- Provides omega-3 fatty acids
- Naturally low in sodium
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Halibut are the largest flatfish in the world, and both eyes are on the right side of their head as adults, a result of a remarkable metamorphosis where the left eye migrates as the young fish matures.
Full nutrition (USDA data · scales with serving)
| Water | 73.4 g |
| Energy | 116 kcal |
| Energy | 484 kj |
| Protein | 20.5 g |
| Total lipid (fat) | 2.9 g |
| Ash | 1.3 g |
| Carbohydrate, by difference | 1.8 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Sucrose | 0.00 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 0.00 g |
| Calcium, Ca | 20.0 mg |
| Iron, Fe | 0.27 mg |
| Magnesium, Mg | 26.0 mg |
| Phosphorus, P | 244 mg |
| Potassium, K | 449 mg |
| Sodium, Na | 79.0 mg |
| Zinc, Zn | 0.61 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 51.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.07 mg |
| Niacin | 5.8 mg |
| Pantothenic acid | 0.38 mg |
| Vitamin B-6 | 0.39 mg |
| Folate, total | 15.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 15.0 ug |
| Vitamin B-12 | 1.8 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 47.0 ug |
| Retinol | 47.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 157 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 1.9 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.03 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.05 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.10 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.73 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.09 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 0.38 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.09 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.2 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.23 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.59 g |
| MUFA 20:1 | 0.11 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.01 g |
| Fatty acids, total polyunsaturated | 0.91 g |
| PUFA 18:2 | 0.02 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.01 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.22 g |
| PUFA 21:5 | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.06 g |
| PUFA 22:6 n-3 (DHA) | 0.39 g |
| Cholesterol | 72.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.31 g |
| Threonine | 0.95 g |
| Isoleucine | 0.94 g |
| Leucine | 1.6 g |
| Lysine | 1.8 g |
| Methionine | 0.80 g |
| Cystine | 0.35 g |
| Phenylalanine | 0.82 g |
| Tyrosine | 0.70 g |
| Valine | 1.0 g |
| Arginine | 1.2 g |
| Histidine | 0.50 g |
| Alanine | 1.2 g |
| Aspartic acid | 2.8 g |
| Glutamic acid | 3.2 g |
| Glycine | 0.93 g |
| Proline | 0.73 g |
| Serine | 0.91 g |
| Hydroxyproline | 0.18 g |
FAQ
How do I know when halibut is done?
The most reliable method is using an instant-read thermometer; the internal temperature should reach 130°F (54°C). The flesh will also turn from translucent to opaque white and flake easily when pressed with a fork.
Is halibut sustainable?
Sustainability varies by region and fishery. Look for halibut certified by the Marine Stewardship Council (MSC) or sourced from well-managed Alaskan fisheries, which are generally considered sustainable.
What's the difference between halibut and other white fish like cod?
Halibut has a firmer, meatier texture and a slightly sweeter flavor compared to the more delicate, flaky texture of cod. Halibut steaks also hold their shape better during grilling or broiling.
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 1.16 kcal/g · 71% 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: 0.18 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.