Halibut Nutrition Facts, Calories and Top 12 Health Benefits

Is Halibut Good for You?

Yes, halibut is an excellent choice for a healthy diet. It is a lean fish packed with high-quality protein, omega-3 fatty acids, and a wealth of essential vitamins and minerals. Halibut is particularly rich in selenium, a powerful antioxidant, and contains significant amounts of niacin, phosphorus, magnesium, and vitamins B6 and B12. These nutrients work together to support heart health, brain function, and your overall well-being. While there are considerations regarding mercury content, most evidence suggests that eating halibut in moderation is safe and highly beneficial.

This article offers a comprehensive look at halibut, backed by the latest data as of September 2025. We will expand on 12 powerful health benefits of halibut, halibut nutrition facts, halibut risks and side effects, and halibut substitutes. Additionally, we will cover popular halibut diets, halibut storage tips, 9 easy halibut home remedies, halibut and weight management, and halibut for health conditions.

12 Powerful Health Benefits of Halibut

Halibut stands out as a true superfood. Its impressive nutritional profile makes it a powerful addition to any diet. Each of the following health benefits is supported by scientific evidence and highlights how this versatile whitefish can contribute to your health and wellness.

1. Exceptionally Rich in Micronutrients

Halibut is an excellent source of several vital micronutrients your body needs to function correctly. It is especially loaded with selenium, a trace mineral with powerful antioxidant properties. In fact, a single cooked half-filet (160 grams) of halibut provides over 100% of your daily selenium needs (Goodson, 2018).

This fish is also a great source of other key nutrients. That same serving size provides:

• 57% of your daily needs for Niacin (Vitamin B3), which supports heart health.
• 45% of your daily needs for Phosphorus, the second most abundant mineral in your body.
• 42% of your daily needs for Magnesium, required for over 600 reactions in the body.
• 36% of your daily needs for Vitamin B12, essential for red blood cell formation.

2. Provides High-Quality Complete Protein

If you want to increase your protein intake, halibut is a fantastic option. One serving of cooked halibut packs 42 grams of high-quality protein (Zelman, 2024). This protein is considered “complete,” meaning it provides all the essential amino acids your body cannot produce on its own.

Sufficient protein intake is crucial for building and repairing muscle, suppressing appetite, and aiding in weight management.

3. Promotes Superior Heart Health

Halibut contains a powerhouse of heart-healthy nutrients, including omega-3 fatty acids, niacin, selenium, and magnesium. Omega-3s have been shown to lower triglycerides, increase “good” HDL cholesterol, and help prevent blood clots (Garone, 2022).

The high selenium content further reduces the risk of heart disease by fighting oxidative stress and inflammation. Studies also show that magnesium can help lower blood pressure.

4. Effectively Fights Inflammation

Chronic inflammation can contribute to numerous health problems. Halibut’s nutritional content, particularly its selenium, niacin, and omega-3 fatty acids, helps combat this. Selenium is a potent antioxidant that lowers oxidative stress, while omega-3s can reduce the molecules and substances that trigger inflammation, such as cytokines (Goodson, 2018).

5. Supports Brain Function and Health

Omega-3 fatty acids are critical for brain health and cognitive function. Regular consumption may help support brain development in infants and maintain cognitive function in adults, potentially lowering the risk of neurodegenerative diseases like Alzheimer’s (Crawford, 2018). Vitamin B6, also found in halibut, is known to boost brain function.

6. Strengthens Bone Health

Halibut delivers a beneficial combination of vitamin D, phosphorus, and protein, all of which are vital for maintaining strong bones. Phosphorus is the second most abundant mineral in the human body and is essential for building bones (Goodson, 2018). A single serving of halibut provides 45% of an individual’s dietary needs for this critical mineral (Crawford, 2018).

7. Aids in Healthy Weight Management

As a lean source of protein, halibut is an excellent food for weight management. Protein-rich foods help you feel full and satisfied, which can prevent overeating. A single serving contains 42 grams of protein but only around 220 calories when prepared without added fats (Zelman, 2024). This helps support a healthy metabolism and facilitates weight loss.

8. Boosts the Immune System

A strong immune system is your body’s first line of defense. The selenium in halibut plays a significant role in immune health. Studies have demonstrated that increased selenium levels in the blood improve the body’s immune response, while a deficiency can negatively impact immune cell function (Zelman, 2024).

9. Improves Skin Health

The niacin (vitamin B3) in halibut offers protective benefits for your skin. It has been shown to help protect the skin from sun damage (Goodson, 2018). Some sources also suggest that the nutrients in halibut can help in maintaining generally healthy skin and even treating acne (Zelman, 2024).

10. Benefits the Nervous System

Vitamins B12 and B6 are crucial for a healthy nervous system, and halibut is a good source of both. Vitamin B12 plays an essential role in the formation of red blood cells and the proper function of nerves (Goodson, 2018). Vitamin B6 is involved in over 100 chemical reactions in the body and is beneficial to the central nervous system.

11. Helps Regulate Metabolism

Proper metabolic function is key to overall health. Phosphorus, which is abundant in halibut, helps regulate metabolism and maintain a regular heartbeat (Goodson, 2018).

12. Promotes Liver Health

The liver is a vital organ responsible for detoxification and hundreds of other functions. The nutrients in halibut, including high-quality protein and omega-3 fatty acids, contribute to promoting liver health (Zelman, 2024).

Halibut Nutrition Facts

The powerful health benefits of halibut can be better understood by looking at its impressive nutritional profile. Below is a detailed analysis of the nutrients found in this popular whitefish.

Halibut nutrition table

Here is a summary of the main nutritional components of cooked halibut. The serving size is based on a standard half-fillet portion of 159 grams (about 5.6 ounces). The Daily Reference Intake (DRI) percentages are based on a 2,000-calorie diet.

How many calories are in halibut?

Halibut is a relatively low-calorie food, making it an excellent choice for a nutrient-dense meal. A 100-gram portion of cooked halibut contains about 140 calories, while a larger half-fillet serving (159g) has approximately 223 calories, which is about 11% of the daily recommended intake for a 2,000-calorie diet. To burn off the 223 calories from a serving of halibut, you would need to do about 25 minutes of brisk walking or 15 minutes of jogging.

How much protein is in halibut?

Halibut is an exceptional source of high-quality, complete protein. A 100-gram portion provides a substantial 26.7 grams of protein. A standard serving of 159 grams is even more impressive, containing 42.4 grams of protein, which accounts for a remarkable 85% of the daily recommended intake. This makes halibut a powerful food for building and repairing muscle, supporting metabolic function, and promoting satiety.

How many carbs are in halibut?

Halibut contains zero carbohydrates. This makes it an ideal food for low-carb and ketogenic diets. Its lack of carbs, fiber, and sugar means that all of its calories come from protein and fat.

How much fat is in halibut?

Halibut is a lean fish with a low overall fat content. A 100-gram portion has just 3 grams of fat, and a 159-gram serving contains about 4.7 grams of total fat, or 6% of the DRI. While low in fat, a significant portion of that fat consists of heart-healthy omega-3 fatty acids.

Is halibut high in cholesterol?

Halibut contains a moderate amount of cholesterol. A 100-gram portion has 60 mg, while a 159-gram serving contains about 95 mg of cholesterol, which is approximately 32% of the daily recommended intake. For most healthy individuals, dietary cholesterol has less impact on blood cholesterol levels than saturated and trans fats.

Minerals in halibut

Halibut is loaded with essential trace minerals that are vital for numerous bodily functions.

In summary, a single serving of halibut can provide over 100% of your daily selenium needs, along with nearly half of the required phosphorus and magnesium. These minerals work together to support everything from your bones to your heart.

Vitamins in halibut

This fish is also an excellent source of several B vitamins, which are crucial for energy production and brain health.

Just one serving of halibut delivers more than half of your daily niacin needs and over a third of your requirements for vitamins B12 and B6. These vitamins are essential for converting food into energy and keeping your brain and nervous system functioning optimally.

Halibut Risks and Side Effects

While halibut is highly nutritious, there are some potential risks and side effects to consider. Fish are one of the most common food allergens, and some individuals may experience an allergic reaction to halibut, with symptoms ranging from hives and itching to more severe reactions like anaphylaxis. If you have a known fish allergy, you should avoid halibut entirely.

One of the primary concerns with halibut is its mercury content. Mercury is a heavy metal that can be toxic in high amounts, especially for pregnant women, nursing mothers, and young children, as it can affect brain and nervous system development. Atlantic halibut, which is overfished and has a depleted population, tends to have higher mercury levels and should be avoided. Pacific halibut is considered a safer choice with moderate mercury levels, but at-risk populations are still advised to limit their consumption.

Another potential risk is the presence of parasites. Halibut is susceptible to flukes and roundworms, which can cause an illness in humans called anisakiasis if the fish is consumed raw or undercooked. To eliminate this risk, halibut must be cooked thoroughly to an internal temperature of 145°F (63°C) or be commercially frozen at -4°F (-20°C) or below for at least 7 days, which kills any potential parasites.

Debunking myths about halibut

Myth: All halibut is dangerously high in mercury and should never be eaten.
Fact: While it’s true that Atlantic halibut is on the “avoid” list due to overfishing and higher contamination levels, Pacific halibut comes from a well-managed fishery and contains only moderate levels of mercury. For most people, the substantial health benefits of eating Pacific halibut, such as its high protein and omega-3 content, outweigh the potential risks when consumed in moderation.

Myth: You can eat fresh halibut raw, like in sushi or ceviche.
Fact: This is a dangerous misconception. Halibut is known to carry parasites that can be harmful to humans if ingested. Unlike tuna, which is often served raw, halibut must be handled properly to be safe. The only way to safely consume it raw is if it has been commercially flash-frozen to kill parasites; otherwise, it must be cooked to an internal temperature of 145°F.

Halibut Substitutes

If halibut isn’t available or you’re looking for an alternative, several other whitefish offer a similar texture and flavor profile.

Mahi mahi is an excellent substitute with a delicate flavor and firm texture. It is leaner than halibut, making it a great low-fat option. However, its texture is slightly softer, and it can dry out if overcooked. It works well for grilling and baking, similar to halibut.

Cod offers a wonderfully mild flavor and a firm, flaky texture that holds up well in various recipes, from fish and chips to stews. It’s lower in fat and slightly moister than halibut. The main drawback is that it may not have the same “steaky” or meaty feel as a thick-cut halibut fillet.

Sea bass is a versatile choice for those who enjoy a mild fish with a firm texture. It has a more delicate flavor compared to halibut’s slightly sweet taste. It’s a great option for grilling or sautéing. While it is a good substitute, some varieties can be more expensive than halibut.

Flounder is another flatfish with a mild, slightly sweet flavor. Its primary benefit is its delicate and light texture. The main drawback is that it is much more delicate and flaky than halibut, so it may not hold up as well to robust cooking methods like grilling and is better suited for baking or pan-frying.

Popular Halibut Diets

How to add halibut safely into your diet? Choosing the right diet is important to ensure that you are meeting your nutritional needs while also enjoying the foods you eat. Here are a few of the available halibut-friendly diet options:

1. The Mediterranean Diet
2. The Ketogenic (Keto) Diet
3. Low-Fat Diets (e.g., for Pancreatitis or Gallbladder Disease)
4. Gluten-Free Diets

The Mediterranean Diet is widely celebrated for its heart-health benefits and is an excellent framework for incorporating halibut. This eating pattern focuses on whole, unprocessed foods. Halibut, baked with classic Mediterranean ingredients like olive oil, lemon, tomatoes, and herbs, is not only delicious but also perfectly compliant with the diet’s guidelines. It’s a sustainable and balanced approach to eating that allows for plenty of variety.

For those following a Ketogenic (Keto) Diet, halibut is an outstanding choice. Since it contains no carbohydrates, it fits seamlessly into the very low-carb structure of the keto plan. You can enjoy pan-seared halibut cooked in butter or olive oil, served alongside low-carb vegetables like asparagus or zucchini noodles. Its high protein content also helps with satiety, which is a key component of a successful keto journey.

A Low-Fat Diet is often a medical necessity for individuals with conditions like pancreatitis or gallbladder disease. Halibut’s lean profile makes it one of the best protein sources for this restrictive plan. The key is to use cooking methods that don’t add fat, such as poaching, steaming, or baking without oil. Seasoning with herbs, spices, and lemon juice becomes essential to enhance flavor while adhering to dietary limits.

Finally, halibut is a safe and healthy staple in a Gluten-Free Diet. The fish itself contains no gluten. Many simple halibut preparations, like grilling or pan-searing with basic seasonings, are naturally gluten-free. This allows individuals with celiac disease or gluten sensitivity to enjoy a high-quality protein source without worry, provided they ensure any accompanying sauces or breadings are also certified gluten-free.

How to Cook Halibut?

Halibut is a firm, meaty whitefish, but its low-fat content means it can go from perfectly cooked to dry very quickly. Choosing the right cooking method is key to a delicious result. The goal is to cook it until the internal temperature reaches 135-140°F, where it will be moist and flake easily.

Pan-searing halibut is a fantastic way to get a beautiful golden-brown crust while keeping the inside tender and moist. For best results, pat the fillets completely dry and season them well. Use a good non-stick skillet over medium-high heat. A key tip is to avoid moving the fish while it sears on the first side; this allows a proper crust to form. Once the edges are opaque, flip it carefully. This method is quick, often taking less than 10 minutes, and helps lock in moisture.

Baked halibut is one of the easiest and healthiest ways to prepare the fish. Baking at a high temperature, around 425°F for 15-18 minutes, cooks the fish quickly and evenly. To prevent it from drying out, place the fillets in a baking dish with aromatics like sliced lemon, shallots, and garlic, and drizzle with olive oil. This infuses the fish with flavor and creates a steamy environment, preserving its moisture and nutrients.

Grilled halibut is perfect for a summer cookout. Its firm texture holds up well on the grates. To prevent sticking, make sure the grill is preheated and the grate is well-oiled. Brush the fillets with a marinade or a simple herb butter. Halibut cooks fast on the grill, usually needing only 5 to 6 minutes per side. Grilling imparts a delicious smoky flavor that you can’t get from other methods, though some water-soluble vitamins may be lost due to the high heat.

Poached halibut is an incredibly gentle cooking method that guarantees a moist and tender result. Simmer the fillets in a flavorful liquid, such as a broth seasoned with white wine, lemon, and herbs. This method adds no extra fat, making it an excellent choice for a low-fat diet. Because it’s a low-temperature method, it is one of the best for preserving the delicate omega-3 fatty acids in the fish.

Fried halibut is a classic, especially for fish and chips or a crispy fish sandwich. The key is to use a light coating, like panko breadcrumbs, to get a crunchy exterior without making the dish too heavy. While delicious, frying is the least healthy option as it adds significant calories and fat. It also can degrade some of the healthy fats in the fish due to the high cooking temperatures.

Easy Halibut Recipes

The following halibut recipes can help you easily increase your intake of this healthy fish without ever compromising on taste.

Breakfast ideas with halibut

A savory halibut scramble is a great way to use leftover cooked halibut. Simply flake the fish and fold it into scrambled eggs during the last minute of cooking, along with fresh dill or chives. It’s a protein-packed start to your day.

Halibut and potato hash can turn last night’s dinner into a hearty breakfast. Dice cooked potatoes and pan-fry them with onions and bell peppers. Add flaked, pre-cooked halibut at the end and heat through. Serve with a poached egg on top.

Lunch ideas with halibut

A grilled halibut and spicy hummus wrap makes for a delicious and satisfying lunch. Fill a tortilla with flaked grilled halibut, spinach, avocado, and a generous spread of spicy hummus for a meal that is full of flavor and healthy fats.

A light halibut salad with chickpeas is perfect for a nutritious midday meal. Toss flaked, cooked halibut with chickpeas, cherry tomatoes, arugula, and a simple lemon vinaigrette. It’s a fresh take on salad that doubles up on protein.

A classic fried fish sandwich is a more indulgent but foolproof choice. A crispy fried halibut fillet on a toasted bun with lettuce, tomato, and homemade tartar sauce is a guaranteed crowd-pleaser.

Dinner ideas with halibut

Pan-seared halibut with lemon butter sauce is an elegant dinner that’s ready in just 15 minutes. The rich, bright sauce perfectly complements the mild, sweet flavor of the fish. Serve it with roasted asparagus for a complete meal.

Oven-baked Greek-inspired halibut is a healthy and easy one-pan dinner. Roast halibut fillets with olive oil, lemon, cherry tomatoes, Kalamata olives, and feta cheese for a flavorful and mess-free meal.

For a comforting winter meal, a hearty halibut chowder is an excellent choice. This creamy soup combines bite-sized pieces of halibut with potatoes, onions, and tomatoes for a robust and satisfying dish.

Simple tips to add halibut to your diet

For busy people who don’t have the time to implement any of the previous meal ideas, here are some simple tips to add halibut to your diet:

• Keep frozen halibut fillets on hand for a quick and easy protein source. They can be cooked directly from frozen or thawed quickly.
• Swap halibut into your favorite fish taco recipe. Its firm texture holds up well and its mild flavor pairs perfectly with bold toppings like pico de gallo and zesty crema.
• Flake leftover cooked halibut and add it to pasta dishes, salads, or grain bowls to instantly boost the protein content.
• Use halibut as a substitute for chicken in dishes like stir-fries or salads.
• Make simple fish sticks by cutting halibut into strips, coating them in panko breadcrumbs, and baking until crispy.
• Grill or bake an extra fillet during dinner to have ready-to-eat protein for the next day’s lunch.

Halibut Storage Tips

Knowing how to cook halibut is only part of the equation. Understanding proper halibut storage tips is crucial to ensure food safety and to make those delicious meals last for longer.

Shelf life of halibut

• At room temperature: Raw fish should never be left at room temperature for more than 2 hours (or 1 hour if the temperature is above 90°F).
• In the refrigerator: Fresh, raw halibut will last for 1 to 2 days. Cooked halibut will last for 3 to 4 days.
• In the freezer: Properly stored raw halibut can maintain its quality for 6 to 8 months.

How to store halibut?

Proper storage begins the moment you purchase the fish. Halibut should be one of the last items you pick up at the grocery store to minimize its time outside of refrigeration. It should be cold to the touch and smell fresh like the ocean, not “fishy.”

Once home, it must be refrigerated or frozen immediately. The goal is to keep the fish as cold as possible without freezing it (if you plan to use it within a couple of days). Storing it correctly prevents the growth of harmful bacteria and preserves its delicate flavor and firm texture.

How to refridgerate halibut?

To keep your halibut fresh and safe to eat, follow these simple steps for refrigeration.

1. Remove the fish from its store packaging.
2. Gently rinse it under cold water and pat it completely dry with paper towels. Moisture encourages bacterial growth, so this step is critical.
3. Wrap the halibut tightly in plastic wrap or butcher paper.
4. Place the wrapped fish in an airtight container or a sealed plastic bag.
5. Store it in the coldest part of your refrigerator, which is typically the bottom shelf or in the meat drawer. For optimal freshness, you can place the container on a bed of ice.

How to freeze halibut?

Freezing is an excellent way to preserve halibut for long-term storage.

1. Ensure the fish is patted completely dry.
2. Wrap the halibut fillet or steak tightly in plastic wrap, pressing out any air pockets.
3. For extra protection against freezer burn, place the wrapped fish into a heavy-duty freezer bag or wrap it again in aluminum foil.
4. Squeeze out as much air as possible from the bag before sealing it.
5. Label the package with the date and place it in the freezer.

Signs of Spoilage in halibut

It is vital to recognize when halibut has gone bad to prevent foodborne illness. Discard the fish immediately if you notice any of these signs:

• A strong, sour, or ammonia-like “fishy” odor.
• A slimy, sticky, or milky-white film on the surface.
• A dull, grayish, or discolored appearance.
• A soft or mushy texture, rather than being firm to the touch.

9 Easy Halibut Home Remedies

Are there any less-known tips to unlock the nutritious profile of halibut? The following halibut remedies can have a positive effect on overall well-being.

1. Simple Poached Halibut for Digestive Ease. Poaching halibut in a gentle, simmering broth of water, lemon, and herbs is a remedy for when you need a meal that is both nutritious and easy to digest. This method avoids fats and high heat, making the protein readily available to your body. Simply bring the broth to a simmer, add the fish, and cook gently for 7-10 minutes.
2. Lemon and Dill Steamed Halibut for Nutrient Retention. Steaming is one of the best ways to preserve halibut’s omega-3 fatty acids and water-soluble B vitamins. To prepare, place a halibut fillet in a steamer basket over simmering water, top with lemon slices and fresh dill, and steam for 8-10 minutes. This preparation can be stored in the fridge for 2 days.
3. Anti-Inflammatory Turmeric-Spiced Halibut. Combine the anti-inflammatory properties of halibut’s omega-3s with the power of turmeric. Create a paste of olive oil, turmeric, black pepper, and garlic powder. Rub it on a halibut fillet and bake at 350°F for 25 minutes. This remedy leverages the combined effects of these anti-inflammatory ingredients.
4. Halibut and Green Tea Broth for an Antioxidant Boost. Gently simmer a halibut fillet in a broth made from brewed green tea, ginger, and a splash of soy sauce. This creates a light soup that is rich in antioxidants from both the fish’s selenium and the green tea’s catechins.
5. Cooling Halibut and Cucumber Salad. For a refreshing meal on a warm day, combine chilled, flaked cooked halibut with diced cucumber, mint, and a light yogurt dressing. This remedy is hydrating and soothing, perfect for a light lunch that won’t weigh you down.
6. Mineral-Rich Halibut with Roasted Root Vegetables. Boost your intake of essential minerals by baking halibut on a bed of chopped root vegetables like carrots, potatoes, and parsnips. The fish and vegetables can be seasoned with herbs and olive oil, creating a balanced, nutrient-dense meal in one pan.
7. Halibut Skin Crisps for Collagen. Don’t discard the skin! If you buy skin-on halibut, you can bake the skin separately until it’s crispy. Season with salt and enjoy it as a snack. Fish skin is a source of collagen, which supports skin and joint health. Store the crisps in an airtight container for a day.
8. Heart-Healthy Garlic and Herb Crusted Halibut. To support cardiovascular health, top a halibut fillet with a mixture of crushed garlic, parsley, and a small amount of olive oil before baking. Garlic is known for its heart benefits, which complements the heart-healthy omega-3s and niacin found in halibut.
9. Brain-Boosting Halibut and Walnut Pesto. Create a pesto using walnuts (another great source of omega-3s), basil, and olive oil. Serve a dollop over a simply baked or pan-seared halibut fillet. This combination provides a powerful dose of brain-supporting fatty acids.

Halibut and Weight Management

There are multiple health benefits and home remedies using halibut, but what is their role in weight management? This section will analyze halibut’s potential impact on weight loss, low-calorie diets, satiety, and metabolism.

Can halibut help with weight loss?

Yes, halibut can be a powerful ally in a weight loss journey. Its primary contribution comes from its incredibly high protein content. Research consistently shows that adequate protein intake is crucial for weight loss. As noted in multiple studies, protein can help build and repair lean muscle mass, and more muscle helps burn more calories at rest. A single serving of cooked halibut packs about 42 grams of high-quality, complete protein, making it one of the most protein-dense fish available.

Halibut in low-calorie diets

Halibut is an excellent fit for low-calorie diets due to its impressive nutrient-to-calorie ratio. A 100-gram (3.5-ounce) portion of baked halibut contains only about 115 calories while delivering over 23 grams of protein. This means you can eat a satisfying portion that keeps you full without consuming a large number of calories, which is the fundamental principle of a successful calorie-controlled eating plan.

Halibut and satiety

Satiety, or the feeling of fullness, is critical for controlling hunger and reducing overall calorie intake. Protein is the most satiating of the three macronutrients. The substantial amount of protein in halibut helps suppress appetite and prolongs the feeling of fullness after a meal. Including a lean protein source like halibut can help prevent overeating and reduce the desire for less healthy snacks between meals, as supported by numerous nutritional studies.

Halibut and metabolism

Several nutrients in halibut play a role in supporting a healthy metabolism. Phosphorus, the second most abundant mineral in the human body, is vital for regulating metabolism, and a serving of halibut provides 45% of your daily phosphorus needs. Additionally, B vitamins like niacin (vitamin B3) and vitamin B6 are essential for converting the food you eat into energy. Halibut is a rich source of these vitamins, which are directly involved in the metabolic processes that help your body function efficiently.

Halibut for Health Conditions

While weight management is important, does halibut have an effect on more serious health conditions? Here’s what the scientific literature has to say:

Halibut and diabetes

Halibut is an impressive source of magnesium, a mineral that plays a crucial role in glucose metabolism. Diets with higher magnesium intake have been associated with a significant reduction in the risk of developing diabetes (Garone, 2022). A single serving of halibut can provide 42% of your daily magnesium needs, making it a beneficial food for supporting blood sugar regulation.

Halibut and heart health

The combination of nutrients in halibut makes it a powerhouse for cardiovascular health. It is rich in omega-3 fatty acids, which can help lower triglycerides, increase “good” HDL cholesterol, prevent blood clots, and lower blood pressure (Goodson, 2018). A meta-analysis of 11 independent studies involving over 222,000 people found that individuals who consumed fish once a week had a significantly lower mortality rate from cardiovascular heart disease than those who ate fish less than once a month (Goodson, 2018). Furthermore, halibut’s high selenium content helps reduce oxidative stress and inflammation, key factors in heart disease.

Halibut and digestive issues

Some sources suggest that halibut can contribute to improving digestion (Zelman, 2024). As a lean protein, it is generally easy for the body to break down and process compared to high-fat meats. Gentle cooking methods like poaching or steaming can make it particularly easy on the digestive system, providing essential nutrients without causing strain.

Halibut and inflammation

Halibut contains several key nutrients that help fight chronic inflammation. Its selenium, niacin, and omega-3 fatty acid content can reduce the negative effects of inflammation throughout the body. Studies have consistently shown that omega-3 intake is linked to decreased levels of inflammatory molecules like cytokines and eicosanoids (Goodson, 2018). Research published in the International Journal of Drug Development & Research also noted that omega-3 consumption from fish has been reported to reduce the severity of symptoms in inflammatory conditions like rheumatoid arthritis (Crawford, 2018).

Halibut and cancer prevention

The balance of fatty acids in our diet may play a role in cancer risk. Research published in the International Journal of Cancer observed an inverse relationship between the dietary intake of omega-3 PUFAs from fish and the risk of breast cancer in large-scale studies (Crawford, 2018). Maintaining a healthy ratio of omega-3 to omega-6 fatty acids is considered beneficial, and halibut is an excellent source of anti-inflammatory omega-3s.

The evidence suggests that the rich combination of omega-3s, lean protein, and key minerals in halibut offers targeted benefits for several major health conditions.

Key Takeaways on Halibut Nutrition

This article has provided an in-depth look at the world of halibut, covering topics such as the 12 powerful health benefits of halibut, halibut nutrition facts, halibut risks and side effects, and halibut substitutes. We also explored popular halibut diets, halibut storage tips, 9 easy halibut home remedies, halibut and weight management, and halibut for health conditions.

Here are some of the most interesting facts about this impressive fish:

• A single serving of cooked halibut (about 160 grams) delivers over 100% of your daily recommended intake for selenium, a powerful antioxidant.
• That same serving packs a massive 42 grams of high-quality, complete protein.
• Halibut is a zero-carbohydrate food, making it ideal for low-carb and keto diets.
• Due to overfishing, wild Atlantic halibut is on the “avoid” list and is not expected to repopulate until 2056. Pacific halibut is the sustainable choice.
• To avoid parasites, halibut should always be cooked to an internal temperature of 145°F (63°C) unless it has been commercially flash-frozen.
• Halibut is naturally very low in fat, with just 1.68 grams of fat per 100-gram serving, making it a great choice for low-fat diets.

This content was last updated in September 2025.

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Halibut Nutrition FAQs

This section provides quick, data-driven answers to the most common questions about sunflower seeds. Learn about their calories, protein, and fat content in easy-to-understand responses.
Discover key health facts, from heart benefits to who should eat them in moderation.

What is halibut good for?

Halibut is excellent for supporting heart health, reducing inflammation, and building lean muscle. It provides a massive dose of selenium, with a single serving containing over 100% of your daily needs, which functions as a powerful antioxidant to repair damaged cells. Its rich omega-3 fatty acid content helps fight chronic inflammation, while its 42 grams of high-quality protein per serving are crucial for muscle repair and overall body function.

Is halibut healthy?

Yes, halibut is an exceptionally healthy fish due to its dense concentration of essential micronutrients. A single half-filet serving (160 grams) provides not only protein but also a significant portion of your daily vitamin and mineral needs. This includes 57% of your daily niacin for heart health, 45% of your phosphorus for bone strength, and 42% of your magnesium for energy creation and muscle function.

Is halibut fattening?

No, halibut is not fattening; it is a very lean fish, making it an ideal choice for weight management. A 100-gram portion of cooked halibut contains only about 115-140 calories and just 3 grams of fat. Its high protein content promotes a feeling of fullness, which can help reduce overall calorie intake without contributing significant fat to your diet.

Who should avoid halibut?

Individuals with a fish allergy should avoid halibut completely. Due to its moderate mercury content, pregnant women, nursing mothers, and young children are often advised to limit their consumption; the Environmental Defense Fund suggests these groups eat halibut no more than once a month. People with conditions like gout should also be mindful, as halibut contains low-to-moderate levels of purines, which can form uric acid.

Can I eat halibut daily?

It is not recommended to eat halibut daily due to its moderate mercury content. While it is lower in mercury than fish like shark or swordfish, daily consumption could lead to an unhealthy accumulation of the heavy metal over time. For most adults, incorporating halibut as one of the two recommended weekly servings of fish is a safe and healthy approach.

Can dogs eat halibut?

Yes, dogs can eat halibut in moderation, as long as it is cooked thoroughly and served plain without any seasonings, oils, or toxic ingredients like garlic and onions. The bones and skin should be removed to prevent choking or digestive issues. Halibut provides dogs with a good source of protein and omega-3 fatty acids, which can support a healthy coat and joint function.

Can cats eat halibut?

Yes, cats can eat halibut, but only in small amounts as an occasional treat. The fish must be cooked thoroughly and served plain, without any salt, seasonings, or oils, as these can be harmful to cats. It’s crucial to remove all bones to prevent choking hazards. While halibut offers omega-3 fatty acids, it should not be a regular part of a cat’s diet as an all-fish diet can lead to a deficiency in thiamine.

How long does halibut last in the fridge?

Fresh, raw halibut should be cooked within 1 to 2 days when stored in the refrigerator. To maximize freshness, it should be kept in the coldest part of the fridge, ideally below 40°F. Once cooked, halibut leftovers will last for 3 to 4 days in the refrigerator if stored in an airtight container.

Can you freeze halibut?

Yes, you can absolutely freeze halibut to extend its shelf life significantly. When properly prepared by wrapping it tightly in plastic wrap and placing it in a heavy-duty freezer bag, raw halibut can maintain its quality for 6 to 8 months in the freezer. This process helps prevent freezer burn and preserves the fish’s texture and flavor for future use.

How to tell if halibut is bad?

You can tell if halibut is bad by using your senses of smell, sight, and touch. Spoiled halibut will have a strong, sour, or ammonia-like “fishy” odor instead of a mild, fresh sea scent. It may also have a slimy or sticky film on its surface, appear dull or discolored, and feel mushy rather than firm.

How long is halibut good for?

Halibut is highly perishable and is only good for 1 to 2 days in the refrigerator when raw. If you don’t plan to cook it within that timeframe, freezing is the best option, where it can last for 6 to 8 months. Once cooked, halibut remains good and safe to eat for 3 to 4 days if refrigerated promptly in an airtight container.

How to keep halibut fresh?

To keep halibut fresh, it’s essential to store it in the coldest part of your refrigerator, which is typically below 40°F. Remove the fish from its store packaging, rinse it with cold water, and pat it completely dry with paper towels. Wrap the dry fillet tightly in plastic wrap and place it in an airtight container, ideally on a bed of ice, to maintain optimal temperature and prevent bacterial growth.