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Baked Mahi-Mahi

Baked Mahi-Mahi

EverydayCooked

Baked mahi-mahi is a lean saltwater fish, also called dolphinfish, known for its firm texture and mildly sweet flavor. This low-fat, high-protein option retains moisture well when baked, often prepared with citrus or herbs to complement its delicate taste. A 3-ounce serving provides over 20g of protein and is rich in selenium and B vitamins, making it a nutrient-dense choice for heart-healthy and athletic diets.

Macro Impact

A 4 oz serving contains 123 calories, 27g protein, 0g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 123 calories?
Walking3.5 mph, moderate pace
29 min
YogaModerate effort, gentle pace
21 min
SwimmingModerate effort, freestyle
16 min
Biking12-14 mph, moderate effort
13 min
StairsStair climbing, moderate pace
14 min
Running5 mph (12 min/mile)
10 min

Nutrition Facts

Serving size4 oz (113 g)
Amount per serving
Calories123
% Daily Value*
Total Fat1g
1%
Saturated Fat0.3g
1%
Trans Fat0g
Polyunsaturated Fat0.2g
Monounsaturated Fat0.5g
Cholesterol106mg
35%
Sodium128mg
6%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein27g
Vitamin D64mcg
322%
Calcium21mg
2%
Iron2mg
9%
Potassium602mg
13%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
1 / 78 g
1%
Monounsaturated
1 / 31 g
2%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
106 / 300 g
35%
Omega 3
0 / 5 g
4%
Omega 6
0 / 19 g
0%
Omega 9
1 g
Protein
Protein
27 / 80 g
34%
Amino Acids
Histidine
1 / 3 g
25%
Isoleucine
1 / 2 g
78%
Leucine
2 / 3 g
70%
Lysine
2 / 2 g
103%
Methionine
1 / 1 g
67%
Phenylalanine
1 / 2 g
53%
Threonine
1 / 1 g
99%
Tryptophan
0 / 0 g
95%
Valine
1 / 2 g
67%
Arginine
2 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
2 g
Aspartic Acid
3 g
Glutamic Acid
4 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
2%
Riboflavin, B2
0 / 1 mg
8%
Niacin, B3
8 / 15 mg
56%
Pantothenic Acid, B5
1 / 5 mg
20%
Pyridoxine, B6
1 / 1 mg
40%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
1 / 2 mcg
32%
Folate
7 / 400 mcg
2%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
64 / 15 mcg
429%
Vitamin E
1 / 15 mg
4%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
22 / 1k mg
2%
Copper
0 / 1 mg
7%
Iron
2 / 13 mg
13%
Magnesium
43 / 370 mg
12%
Manganese
0 / 2 mg
1%
Phosphorous
207 / 700 mg
30%
Potassium
602 / 3k mg
20%
Selenium
53 / 55 mcg
96%
Sodium
128 / 2.3k mg
6%
Zinc
1 / 10 mg
7%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
57 / 150 mcg
38%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
80 g
Caffeine
0 mg
Choline
79 mg
Taurine
45 mg

References

Data on this page was sourced from a publicly available first-party datasource.

  1. 1.Fish, dolphinfish (mahimahi), baked or broiled. Canadian Nutrient File. Food ID 3141.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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