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Halibut Fillet, Raw

Halibut Fillet, Raw

EverydayRaw

Halibut fillet is a lean white fish sourced from cold North Atlantic and Pacific waters, known for its firm texture and mild, slightly sweet flavor. This flatfish provides high-quality protein with minimal saturated fat, while being naturally rich in selenium and omega-3 fatty acids. The raw fillet's dense flesh holds together well during cooking methods like grilling or baking, making it a versatile choice for heart-healthy diets, though its moderate mercury content warrants mindful consumption frequency.

Macro Impact

A 4 oz serving contains 103 calories, 21g protein, 0g carbs, and 2g fat.

Calorie Burn

How long would it take to burn off 103 calories?
Walking3.5 mph, moderate pace
24 min
YogaModerate effort, gentle pace
17 min
SwimmingModerate effort, freestyle
13 min
Biking12-14 mph, moderate effort
11 min
StairsStair climbing, moderate pace
12 min
Running5 mph (12 min/mile)
9 min

Nutrition Facts

Serving size4 oz (113.4 g)
Amount per serving
Calories103
% Daily Value*
Total Fat2g
2%
Saturated Fat0.3g
2%
Trans Fat0g
Polyunsaturated Fat0.3g
Monounsaturated Fat0.5g
Cholesterol56mg
19%
Sodium77mg
3%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein21g
Vitamin D5mcg
27%
Calcium8mg
1%
Iron0.2mg
1%
Potassium493mg
10%

* 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
2 / 78 g
2%
Monounsaturated
1 / 31 g
2%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
56 / 300 g
19%
Omega 3
0 / 5 g
5%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
21 / 80 g
26%
Amino Acids
Histidine
1 / 3 g
22%
Isoleucine
1 / 2 g
69%
Leucine
2 / 3 g
62%
Lysine
2 / 2 g
91%
Methionine
1 / 1 g
59%
Phenylalanine
1 / 2 g
46%
Threonine
1 / 1 g
87%
Tryptophan
0 / 0 g
83%
Valine
1 / 2 g
59%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
4 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
5%
Riboflavin, B2
0 / 1 mg
3%
Niacin, B3
7 / 15 mg
49%
Pantothenic Acid, B5
0 / 5 mg
8%
Pyridoxine, B6
1 / 1 mg
48%
Biotin, B7
4 / 30 mcg
12%
Cobalamin, B12
1 / 2 mcg
52%
Folate
14 / 400 mcg
3%
Vitamin A
23 / 800 mcg
3%
Vitamin C
0 / 83 mg
0%
Vitamin D
5 / 15 mcg
36%
Vitamin E
1 / 15 mg
5%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
8 / 1k mg
1%
Copper
0 / 1 mg
3%
Iron
0 / 13 mg
1%
Magnesium
26 / 370 mg
7%
Manganese
0 / 2 mg
1%
Phosphorous
268 / 700 mg
38%
Potassium
493 / 3k mg
16%
Selenium
52 / 55 mcg
94%
Sodium
77 / 2.3k mg
3%
Zinc
0 / 10 mg
4%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
91 g
Caffeine
0 mg
Choline
70 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Fish, halibut, Atlantic and Pacific, raw. USDA Standard Reference, Legacy. Food ID 174200.
  2. 2.Fish, halibut, Atlantic or Pacific, raw. Canadian Nutrient File. Food ID 3200.

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.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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