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Mahi Mahi, Raw

Mahi Mahi, Raw

EverydayRaw

Mahi mahi (commonly called dolphinfish) is a lean saltwater fish found in tropical and subtropical waters, biologically unrelated to marine mammals. Its firm, moist flesh offers a mild, slightly sweet flavor with naturally low fat content, while providing high-quality protein, selenium, and B vitamins like niacin and B12. Typically sold as skin-on fillets or steaks, this versatile fish adapts well to grilling, baking, or pan-searing and is recognized as a sustainable choice when sourced from well-managed fisheries.

Macro Impact

A 4 oz serving contains 96 calories, 21g protein, 0g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 96 calories?
Walking3.5 mph, moderate pace
22 min
YogaModerate effort, gentle pace
16 min
SwimmingModerate effort, freestyle
12 min
Biking12-14 mph, moderate effort
10 min
StairsStair climbing, moderate pace
11 min
Running5 mph (12 min/mile)
8 min

Nutrition Facts

Serving size4 oz (113.4 g)
Amount per serving
Calories96
% Daily Value*
Total Fat0.8g
1%
Saturated Fat0.2g
1%
Trans Fat0g
Polyunsaturated Fat0.2g
Monounsaturated Fat0.1g
Cholesterol83mg
28%
Sodium100mg
4%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein21g
Vitamin D50mcg
249%
Calcium17mg
1%
Iron1mg
7%
Potassium472mg
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
1 / 78 g
1%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
83 / 300 g
28%
Omega 3
0 / 5 g
3%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
21 / 80 g
26%
Amino Acids
Histidine
1 / 3 g
20%
Isoleucine
1 / 2 g
61%
Leucine
2 / 3 g
55%
Lysine
2 / 2 g
81%
Methionine
1 / 1 g
52%
Phenylalanine
1 / 2 g
41%
Threonine
1 / 1 g
77%
Tryptophan
0 / 0 g
74%
Valine
1 / 2 g
52%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
3 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
2%
Riboflavin, B2
0 / 1 mg
7%
Niacin, B3
7 / 15 mg
46%
Pantothenic Acid, B5
1 / 5 mg
17%
Pyridoxine, B6
1 / 1 mg
35%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
1 / 2 mcg
28%
Folate
6 / 400 mcg
1%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
50 / 15 mcg
333%
Vitamin E
0 / 15 mg
0%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
17 / 1k mg
2%
Copper
0 / 1 mg
5%
Iron
1 / 13 mg
10%
Magnesium
34 / 370 mg
9%
Manganese
0 / 2 mg
1%
Phosphorous
162 / 700 mg
23%
Potassium
472 / 3k mg
16%
Selenium
41 / 55 mcg
75%
Sodium
100 / 2.3k mg
4%
Zinc
1 / 10 mg
5%
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
88 g
Caffeine
0 mg
Choline
0 mg
Taurine
0 mg

References

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

  1. 1.Fish, dolphinfish (mahimahi), raw. Canadian Nutrient File. Food ID 3002.

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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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