Fish, mahimahi, cooked, dry heat
Whole food · Finfish and Shellfish Products
Photo: Wikipedia
Mahi-mahi, also known as dolphinfish, is a lean, firm-fleshed saltwater fish that turns a beautiful opaque white when cooked. Its taste is mild and sweet, reminiscent of swordfish, with a meaty texture that holds up exceptionally well to high-heat cooking methods. Nutritionally, it is a powerhouse of high-quality protein with virtually no fat or carbohydrates.
Calorie split: 92% protein · 0% carbs · 8% fat
↓ Full nutrition💚 Why it's loved
People love mahi-mahi for its firm, steak-like texture that doesn't fall apart on the grill and its mild, sweet flavor that readily absorbs marinades and spices. It's a versatile canvas for global cuisines, from Hawaiian poke to blackened Cajun preparations.
⚠️ Watch-outs & how to enjoy it better
As with any fish, mahi-mahi is a common allergen and should be avoided by those with fish allergies. Its very low fat content means it can dry out quickly if overcooked; to counteract this, use a marinade with a little oil, cook to just 137°F (58°C), and consider basting or finishing with a sauce.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Very low in fat and calories, ideal for lean diets.
- Rich in essential minerals like selenium and phosphorus.
- Contains B vitamins, particularly niacin and B12.
- A sustainable seafood choice when sourced responsibly.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite its common market name 'dolphinfish,' mahi-mahi is not related to the dolphin mammal; the name confusion led to the rebranding as 'mahi-mahi' (Hawaiian for 'very strong') to avoid consumer confusion.
Full nutrition (USDA data · scales with serving)
| Water | 71.2 g |
| Energy | 109 kcal |
| Energy | 456 kj |
| Protein | 23.7 g |
| Total lipid (fat) | 0.90 g |
| Ash | 2.7 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 19.0 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 38.0 mg |
| Phosphorus, P | 183 mg |
| Potassium, K | 533 mg |
| Sodium, Na | 113 mg |
| Zinc, Zn | 0.59 mg |
| Copper, Cu | 0.05 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 46.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.09 mg |
| Niacin | 7.4 mg |
| Pantothenic acid | 0.86 mg |
| Vitamin B-6 | 0.46 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Vitamin B-12 | 0.69 ug |
| Vitamin A, RAE | 62.0 ug |
| Retinol | 62.0 ug |
| Vitamin A, IU | 208 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.24 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.02 g |
| SFA 16:0 | 0.15 g |
| SFA 18:0 | 0.06 g |
| Fatty acids, total monounsaturated | 0.15 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 0.11 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 0.21 g |
| PUFA 18:2 | 0.05 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) | 0.03 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.11 g |
| Cholesterol | 94.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.27 g |
| Threonine | 1.0 g |
| Isoleucine | 1.1 g |
| Leucine | 1.9 g |
| Lysine | 2.2 g |
| Methionine | 0.70 g |
| Cystine | 0.25 g |
| Phenylalanine | 0.93 g |
| Tyrosine | 0.80 g |
| Valine | 1.2 g |
| Arginine | 1.4 g |
| Histidine | 0.70 g |
| Alanine | 1.4 g |
| Aspartic acid | 2.4 g |
| Glutamic acid | 3.5 g |
| Glycine | 1.1 g |
| Proline | 0.84 g |
| Serine | 0.97 g |
FAQ
What does mahi-mahi taste like?
It has a mild, sweet flavor with a firm, meaty texture similar to swordfish or halibut, making it less 'fishy' than stronger-flavored species.
Is mahi-mahi healthy?
Yes, it's an excellent source of lean protein, low in fat, and provides important nutrients like selenium, phosphorus, and B vitamins.
How do I prevent it from drying out?
Don't overcook it; cook just until it turns opaque and flakes easily (internal temp 137°F/58°C). Marinating or brushing with oil before grilling also helps retain moisture.
What's the difference between mahi-mahi and dolphinfish?
They are the same fish. 'Mahi-mahi' is the Hawaiian name used in markets to distinguish it from the marine mammal dolphin.
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 1.09 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.