Halibut is a very good choice with a FoodScore of 85, primarily due to its high protein content and favorable fat profile, including beneficial omega-3s.
This seafood scores 85/100, indicating a very nutritious food choice.
A 100g serving provides 18.42g of protein, contributing significantly to daily needs.
It contains 1.18g of omega-3 fatty acids per 100g, important for overall health.
With only 103mg of sodium per 100g, it is a low-sodium protein source.
Halibut is a minimally processed food, classified as NOVA 1.
Scores +10 points above the seafood category average (75/100 across 31 foods).
Fiber
0g
0% of Daily Value
Protein
18.42g
37% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
103mg
4% of Daily Value
+
What it brings to the table
Protein (18.4g)+10
Micronutrients (Phosphorus, Vitamin B12)+4
Omega-3 (1.2g)+5
Healthy fat profile+10
Whole food (NOVA 1)+10
Bonus cap (+35)-4
−
What holds it back
Nothing significantly penalised here. Well done.
Why it scores 85
Halibut earns a strong FoodScore of 85, placing it in the 'very good' category. Its most significant contributions come from its excellent protein content, providing 18.42g per 100g, which secures a substantial bonus. The healthy fat profile is another major positive, with 17.74g of total fat containing only 3.1g of saturated fat and a notable 1.18g of omega-3 fatty acids, both of which contribute significantly to its high score. As a minimally processed whole food (NOVA 1), it receives a full bonus for its natural state. It also provides beneficial micronutrients like phosphorus and vitamin B12, further boosting its score. There are no penalties applied to halibut, as it contains no added sugar, trans fat, or excessive sodium. To achieve an even higher score, an increase in fiber or a wider range of micronutrients in significant amounts would be necessary, though its current profile is already highly commendable.
Health benefits
What the nutrients in halibut cooked actually do for you, grounded in established dietary science.
Supports Muscle Health and Repair
Halibut is an excellent source of high-quality protein, essential for muscle maintenance, growth, and repair. A 100g serving delivers 18.42g of protein, which is roughly one-third of the average adult's daily protein target. This makes it a valuable food for athletes, active individuals, and those looking to preserve muscle mass as they age. Research consistently supports the role of adequate protein intake in satiety and weight management, helping to feel full and reduce overall calorie intake.
Promotes Heart Health
The favorable fat profile of halibut contributes positively to cardiovascular health. It contains 1.18g of omega-3 fatty acids per 100g, which are recognized for their role in reducing inflammation and supporting healthy heart function. Additionally, its relatively low saturated fat content (3.1g per 100g) aligns with dietary guidelines that emphasize limiting saturated fat intake to maintain healthy cholesterol levels. The presence of potassium (344mg per 100g) also supports blood pressure regulation.
Contributes to Brain and Nerve Function
Halibut is notably rich in Vitamin B12, providing 40% of the Daily Value per 100g serving. Vitamin B12 is crucial for maintaining a healthy nervous system, red blood cell formation, and cognitive function. Adequate B12 intake is particularly important for preventing fatigue and supporting overall neurological health. The omega-3 fatty acids also play a role in brain health and development, making halibut a beneficial food for supporting mental well-being.
Provides Essential Micronutrients
Beyond its macronutrient profile, halibut offers several important micronutrients. It provides 8% of the Daily Value for magnesium and 5% for zinc per 100g. Magnesium is involved in over 300 enzymatic reactions in the body, including muscle and nerve function, blood glucose control, and blood pressure regulation. Zinc is vital for immune function and wound healing. While not a significant source of calcium or vitamin D, its contribution to other essential minerals makes it a well-rounded food choice.
Halibut is a very good choice with a FoodScore of 85, primarily due to its high protein content and favorable fat profile, including beneficial omega-3s.
How to eat it
Halibut is a versatile white fish often featured as a main course in American diets. Its firm, flaky texture and mild flavor make it suitable for various cooking methods. It's commonly baked, grilled, pan-seared, or broiled, and pairs well with a range of vegetables, grains, and sauces. A typical serving size of 100-150g is appropriate for most adults, providing a substantial amount of lean protein.
To preserve its delicate flavor and texture, avoid overcooking halibut; cook until it flakes easily with a fork.
Pair halibut with fiber-rich vegetables like asparagus or broccoli and whole grains to create a balanced meal.
Marinate halibut in lemon juice, herbs, and a touch of olive oil for 15-30 minutes before cooking to enhance flavor and moisture.
Store fresh halibut in the coldest part of your refrigerator and consume within one to two days for optimal freshness and safety.
Things to keep in mind
For most healthy adults, halibut is a safe and nutritious food. However, individuals with a known fish allergy should avoid it. While halibut is generally considered a lower-mercury fish compared to larger predatory species, pregnant women, breastfeeding mothers, and young children may wish to moderate their intake or consult with a healthcare provider regarding fish consumption guidelines. There are no widely documented gastrointestinal issues or significant drug interactions associated with consuming halibut at normal serving sizes.
Reader questions
Is halibut healthy?
Yes, halibut is considered a very healthy food, scoring 85/100 on FoodScore. It is an excellent source of protein, providing 18.42g per 100g, and contains beneficial omega-3 fatty acids (1.18g per 100g). It is also low in sodium and a good source of Vitamin B12.
Is halibut good for weight loss?
Halibut can be a good choice for weight loss due to its high protein content (18.42g per 100g). Protein promotes satiety, helping you feel full longer and potentially reducing overall calorie intake. Its relatively low calorie density (239 calories per 100g) for a protein source also makes it suitable for calorie-controlled diets.
Is halibut an ultra-processed food?
No, halibut is not an ultra-processed food. It is classified as NOVA 1, meaning it is an unprocessed or minimally processed whole food. This indicates it has undergone little to no processing, retaining its natural nutritional integrity.
What is the best way to cook halibut?
Halibut's firm, flaky texture makes it versatile for various cooking methods. Baking, grilling, pan-searing, or broiling are popular choices. To prevent it from drying out, cook it until it just flakes easily with a fork, typically at an internal temperature of 145°F (63°C). Using a marinade can also help retain moisture.
What are some good alternatives to halibut?
If you're looking for similar nutritional benefits, good alternatives to halibut include cod, haddock, or snapper. These are also lean white fish that are good sources of protein and have a mild flavor. Salmon and tuna are also excellent choices, offering higher omega-3 content, though they have a stronger flavor and different fat profiles.
Does halibut contain a lot of mercury?
Halibut is generally considered a lower-mercury fish compared to larger, longer-lived predatory species like swordfish or king mackerel. While all fish contain some mercury, halibut is often listed as a 'good choice' by organizations like the FDA, meaning it can be consumed 1-2 times per week as part of a balanced diet for most adults. However, individual recommendations may vary based on specific health conditions or life stages.
Is halibut good for heart health?
Yes, halibut is beneficial for heart health. It contains omega-3 fatty acids (1.18g per 100g), which are known to support cardiovascular function and reduce inflammation. Its low saturated fat content (3.1g per 100g) and presence of potassium also contribute to maintaining healthy blood pressure and cholesterol levels, aligning with dietary recommendations for heart health.