Mahi Mahi is a highly nutritious choice, scoring 74/100 due to its excellent protein content and status as a minimally processed whole food.
Mahi Mahi provides nearly 20g of protein per 100g serving, supporting muscle health and satiety.
As a NOVA 1 food, it is minimally processed, aligning with dietary guidelines for whole foods.
It is very low in fat with only 0.38g total fat and no saturated or trans fats per 100g.
This fish is a significant source of Vitamin B12, contributing 56% of the Daily Value per serving.
With only 51.93mg of sodium per 100g, it is considered a low-sodium protein option.
Scores +19 points above the other category average (55/100 across 36 foods).
Fiber
0g
0% of Daily Value
Protein
19.79g
40% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
51.93mg
2% of Daily Value
+
What it brings to the table
Protein (19.8g)+10
Micronutrients (Phosphorus, Vitamin B12)+4
Whole food (NOVA 1)+10
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What holds it back
Nothing significantly penalised here. Well done.
Why it scores 74
Mahi Mahi earns a strong FoodScore of 74/100, primarily driven by its robust nutritional profile as a minimally processed food. The most significant positive impact comes from its high protein content, providing 19.79g per 100g serving, which contributes a substantial +10 points to its score. This makes it an excellent option for meeting daily protein needs. Additionally, its status as a minimally processed whole food (NOVA class 1) adds another +10 points, reflecting its natural state and lack of industrial processing. The presence of key micronutrients, particularly Vitamin B12 (56% DV) and phosphorus, further boosts its score by +4 points. The absence of detrimental components like added sugar, saturated fat, and trans fat means it incurs no penalties, which is a significant factor in its favorable score. To achieve an even higher score, Mahi Mahi would need to naturally contain higher amounts of a broader range of micronutrients, such as fiber, calcium, iron, or vitamins A, C, and D, which are present in minimal amounts or absent in this food.
Health benefits
What the nutrients in mahi mahi cooked actually do for you, grounded in established dietary science.
Supports Muscle Health and Repair
Mahi Mahi is an excellent source of high-quality protein, essential for building and repairing muscle tissue. A 100g serving provides 19.79g of protein, which is a significant portion of the daily recommended intake for adults. Adequate protein intake is crucial not only for athletes but also for maintaining muscle mass as we age. The protein in fish like Mahi Mahi contains all essential amino acids, making it a complete protein source. Including this fish in meals can help support muscle recovery after physical activity and contribute to overall body strength.
Contributes to Brain and Nerve Function
Mahi Mahi is notably rich in Vitamin B12, a crucial nutrient for neurological health. A 100g serving delivers 56% of the Daily Value for Vitamin B12, playing a vital role in the formation of red blood cells and the proper functioning of the nervous system. Research supports that adequate B12 intake is important for cognitive function and can help prevent fatigue. Regular consumption of foods high in B12, like Mahi Mahi, can contribute to maintaining healthy brain function and nerve signal transmission.
Promotes Satiety and Weight Management
With its high protein content and very low fat, Mahi Mahi can be a valuable food for managing weight and promoting satiety. The 19.79g of protein per 100g serving helps you feel fuller for longer, which can reduce overall calorie intake throughout the day. Protein is known to be the most satiating macronutrient, making lean protein sources like Mahi Mahi effective for appetite control. Its low calorie count (0 calories per 100g, as per provided data, though this is likely an error and should be around 85-90 calories for 19.79g protein and 0.38g fat) further supports its role in a calorie-controlled diet, helping individuals maintain or achieve a healthy weight without sacrificing flavor or nutritional value.
Supports Electrolyte Balance and Blood Pressure
Mahi Mahi contains a good amount of potassium, an essential electrolyte that plays a key role in maintaining fluid balance and blood pressure. A 100g serving provides 407.9mg of potassium, which is 9% of the Daily Value. Dietary guidelines emphasize the importance of potassium for counteracting the effects of sodium and supporting cardiovascular health. Incorporating potassium-rich foods like Mahi Mahi into your diet can contribute to maintaining healthy blood pressure levels and overall electrolyte balance, which is vital for nerve and muscle function.
Mahi Mahi is a highly nutritious choice, scoring 74/100 due to its excellent protein content and status as a minimally processed whole food.
How to eat it
Mahi Mahi is a versatile white fish, popular in American cuisine for its firm texture and mild flavor. It's commonly grilled, baked, or pan-seared and can be a lean protein centerpiece for various meals. A typical serving size is around 100-150g, easily incorporated into salads, tacos, or served with vegetables and whole grains. Its mild taste makes it a good option for those new to eating fish.
For best flavor and texture, avoid overcooking Mahi Mahi; cook until it flakes easily with a fork.
Pair grilled or baked Mahi Mahi with colorful vegetables and a side of quinoa or brown rice for a balanced meal.
To enhance its natural flavor, marinate Mahi Mahi in citrus juices, herbs, and a touch of olive oil for at least 30 minutes before cooking.
Store fresh Mahi Mahi in the coldest part of your refrigerator and consume within one to two days, or freeze for longer storage.
Things to keep in mind
Mahi Mahi is generally considered safe for consumption by most healthy adults. However, like all fish, there is a potential for mercury content, though Mahi Mahi is typically listed as a 'good choice' by the FDA, meaning it can be eaten one serving per week. Individuals who are pregnant, breastfeeding, or young children should consult with a healthcare provider regarding fish consumption guidelines. There are no widely documented common allergies specific to Mahi Mahi beyond general fish allergies. Always ensure the fish is cooked thoroughly to minimize the risk of foodborne illness.
Yes, Mahi Mahi is a very healthy choice, scoring 74/100 on FoodScore. It's an excellent source of protein, providing nearly 20g per 100g serving, and is very low in fat. It also offers significant amounts of Vitamin B12 and potassium, making it a nutritious addition to your diet.
Is Mahi Mahi good for weight loss?
Mahi Mahi can be an excellent food for weight loss. Its high protein content (19.79g per 100g) promotes satiety, helping you feel full and potentially reducing overall calorie intake. It is also very low in fat and calories, making it a lean protein option that supports a calorie-controlled diet.
Is Mahi Mahi considered an ultra-processed food?
No, Mahi Mahi is classified as a NOVA 1 food, meaning it is unprocessed or minimally processed. This indicates it's a whole food in its natural state, aligning with dietary recommendations to prioritize minimally processed foods for better health.
How should I cook Mahi Mahi to retain its nutrients?
To retain its nutrients and flavor, it's best to cook Mahi Mahi using methods like baking, grilling, or pan-searing. These methods require minimal added fats and help preserve the delicate texture and nutritional integrity of the fish. Avoid deep-frying, which can add unnecessary calories and unhealthy fats.
What are some good alternatives to Mahi Mahi?
If you're looking for similar lean, white fish alternatives, consider cod, snapper, or halibut. These fish also offer a mild flavor and firm texture, making them versatile for various cooking methods and providing comparable protein benefits.
Does Mahi Mahi contain omega-3 fatty acids?
While many fish are known for omega-3s, Mahi Mahi contains a very low amount, with 0g of omega-3 per 100g serving according to the provided data. If you are specifically seeking fish high in omega-3 fatty acids, you might consider fattier fish like salmon or mackerel.
Is Mahi Mahi high in sodium?
No, Mahi Mahi is low in sodium, containing only 51.93mg per 100g serving. This makes it a suitable protein choice for individuals monitoring their sodium intake for blood pressure management or other health reasons. Be mindful of added sodium from seasonings or sauces during preparation.