Halibut Health Benefits and Nutrition Facts

Nutritional summary

Halibut is a lean white fish that provides a high concentration of protein while remaining very low in saturated fat .
Regular consumption of fish like halibut is well-established as a way to support heart health, as the omega-3 fatty acids EPA and DHA help regulate cardiac rhythms, lower blood pressure, and improve blood vessel function .
While most omega-3s in lean fish are concentrated in the liver, halibut muscle tissue still contributes to the dietary intake of these essential fats, which are critical for brain and retinal health .
Pacific halibut is a notable source of Vitamin D, providing significantly more per serving than other common lean white fish like cod or haddock .
One large systematic review indicates that replacing beef with fish-rich dietary patterns may help reduce the risk of osteoporosis and clinical fractures .

Interesting fact

The name halibut is derived from 'haly' (holy) and 'butte' (flatfish), so named because it was a traditional dish for consumption on Catholic holy days.

Standout nutrients

EPIC

SOURCE

Selenium

EPIC

SOURCE

Vitamin D

SUPER

SOURCE

Vitamin B6

ELITE

SOURCE

Niacin

119

kcal per 100g

Protein20.9g

Fat3.33g

Carbs2.57g

Fiber0.07g

Sugar0.04g

Fat breakdown

Polyunsat0.94g

Monounsat0.95g

Saturated0.64g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

PescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Moderate

Sustainability varies significantly by region; Pacific halibut is generally well-managed, while some Atlantic populations are depleted.

Confidencemedium

Storage

Refrigerate

1–2 days

Keep in the coldest part of the fridge, ideally on ice.

Freeze

3–6 months

Vacuum sealing is recommended to prevent freezer burn.

Flavour

Data & Sources

Harmonized from 4 validated sources

French Food Database

1 contributing source food

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Fish: Friend or Foe? - The Nutrition Source - Harvard University

[2]nutritionsource.hsph.harvard.edu

Aquatic Foods - The Nutrition Source

[3]nutritionsource.hsph.harvard.edu

Fish, Shellfish, and Children's Health: An Assessment of Benefits ...

[5]pmc.ncbi.nlm.nih.gov

Seafood Consumption and Components for Health - PMC

[6]pmc.ncbi.nlm.nih.gov

Dietary Fish, Fish Nutrients, and Immune Function: A Review - PMC

[8]pmc.ncbi.nlm.nih.gov

Dietary Intake and Nutrient Composition of Seafood - NCBI - NIH

[9]www.ncbi.nlm.nih.govncbi.nlm.nih.gov

Fish Consumption: A Review of Its Effects on Metabolic and Hormonal Health - PMC

[10]pmc.ncbi.nlm.nih.gov

[PDF] Nutritive Value of Foods - USDA ARS

[11]www.ars.usda.govars.usda.gov

Coverage

Nutrients

FoodCompass

100.0

Version

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