A 100-gram serving of mahi mahi delivers roughly 85 to 100 calories, 18 to 24 grams of protein, and less than 2 grams of fat, making it one of the leanest, highest-protein fish commonly eaten. It’s also a genuinely strong source of vitamin B12, selenium, and potassium, with a modest amount of omega-3 fatty acids rounding out the profile.
Here’s the complete nutritional breakdown, based on USDA data, and what each nutrient actually contributes.
Mahi Mahi Nutrition Facts (Per 100g)
| Nutrient | Amount |
|---|---|
| Calories | ~85-100 kcal |
| Protein | ~18-24g |
| Total fat | <1-2g |
| Vitamin B12 | ~0.6µg |
| Selenium | ~37-47µg |
| Potassium | ~533mg |
| Omega-3 fatty acids | Modest amount |
A High-Protein, Low-Fat Profile
Protein is where mahi mahi stands out most. At roughly 20 to 24 grams per 100 grams, it delivers as much or more protein than many other popular fish, including salmon, while carrying a fraction of the fat. That combination of high protein and low fat is exactly what makes mahi mahi a go-to choice for anyone prioritizing lean protein intake without excess calories.
What the Vitamins and Minerals Actually Do
Vitamin B12 supports nerve function and red blood cell formation, and fish is one of the most reliable dietary sources. Selenium acts as an antioxidant and supports thyroid function, mahi mahi’s selenium content is genuinely notable compared to many land-based protein sources. Potassium supports healthy blood pressure and muscle function, and at over 500mg per 100 grams, mahi mahi contributes a meaningful share of daily needs.
Where It Falls Short: Omega-3s
The one area mahi mahi doesn’t lead is omega-3 fatty acid content. Compared to oily fish like salmon, mahi mahi’s omega-3 levels are modest, a direct consequence of its low overall fat content, since omega-3s are fat-soluble and concentrate in fattier fish. Anyone specifically prioritizing omega-3 intake for heart health is generally better served by salmon or tuna, while anyone prioritizing lean protein with minimal fat and calories tends to favor mahi mahi.
Mahi mahi’s nutritional strength is its combination of high protein, low fat, and strong B12, selenium, and potassium content, a genuinely lean, nutrient-dense choice, with modest omega-3s as its one real trade-off against fattier fish.
Frequently Asked Questions
How much protein is in mahi mahi?
Roughly 18 to 24 grams per 100-gram serving, among the higher protein counts of commonly eaten fish.
Is mahi mahi high in omega-3?
No, only modestly. Its low overall fat content means omega-3 levels are lower than oily fish like salmon or tuna.
What vitamins and minerals is mahi mahi a good source of?
Vitamin B12, selenium, and potassium are the standouts, all present in meaningful amounts relative to a typical serving.
Explore the rest of the Mahi Mahi series
Biology & Identification
- Mahi Mahi: Full Species Overview
- Why Male Mahi Mahi Have That Distinctive Flat Forehead
- Bull vs Cow Mahi Mahi: How to Tell the Male and Female Apart
- Why Mahi Mahi Changes Colour: The Blue, Gold, and Green Explained
- Why Is Mahi Mahi Called Dolphinfish? The Name Confusion Explained
- Other Names for Mahi Mahi: Dorado, Dolphinfish, and Why It Has So Many
- Mahi Mahi Scientific Name: Coryphaena Hippurus and Its Taxonomy Explained
- What Kind of Fish Is Mahi Mahi? Classification, Family, and Biology
- Mahi Mahi Facts: 10 Things Most People Do Not Know
Habitat & Behavior
- Mahi Mahi Spawning and Reproduction: How They Breed and How Fast They Grow
- How Long Do Mahi Mahi Live? Lifespan, Growth Rate, and Maturity
- What Eats Mahi Mahi? Natural Predators in the Ocean
- How Fast Can Mahi Mahi Swim? Speed, Agility, and Why They Are Hard to Land
- What Do Mahi Mahi Eat? Diet, Prey, and Feeding Habits in the Wild
- Mahi Mahi in the Atlantic vs Pacific: Are They the Same Fish?
- Mahi Mahi Migration: How They Follow Warm Currents Around the World
- Mahi Mahi Habitat: Why They Hang Around Sargassum and Floating Debris
- Where Do Mahi Mahi Live? Ocean, Depth, and Temperature Preferences
- Baby Mahi Mahi: Should You Release Juvenile Mahi and How to Identify Them
Size & Records
- How Big Do Mahi Mahi Get? Size, Weight, and World Record
- Mahi Mahi World Record: Biggest Ever Caught and Where
Food & Health
- Fresh vs Frozen Mahi Mahi: Does It Make a Difference?
- Wild-Caught vs Farmed Mahi Mahi: What Is the Difference?
- Is Mahi Mahi a Sustainable Seafood Choice?
- Fish Similar to Mahi Mahi: What to Buy When It Is Not Available
- Mahi Mahi vs Tuna, Salmon, and Grouper: How Does It Compare?
- Can Dogs Eat Mahi Mahi? What Is Safe and What to Watch Out For
- Is Mahi Mahi Safe to Eat During Pregnancy? Mercury and Safety Explained
- Mahi Mahi Mercury Levels: Is It Safe and How Often Can You Eat It?
- Is Mahi Mahi Good to Eat? What Makes It One of the Most Popular Fish
- Is Mahi Mahi a White Fish? Flesh Colour, Texture, and How It Compares
- What Does Mahi Mahi Taste Like? Flavour, Texture, and Is It Fishy?
- Mahi Mahi Population: Are Numbers Healthy and Is Overfishing a Risk?
- Mahi Mahi and Bycatch: What Gets Caught Alongside It and Why It Matters
Fishing
- Mahi Fishing Tips: Rigs, Trolling Speeds, and What Actually Works
- How to Catch Mahi Mahi: Techniques, Tackle, and Where to Find Them
- Mahi Mahi Fishing: Everything You Need to Know to Find and Catch Them
- Mahi Mahi Fishing in Florida: Season, Hotspots, and How to Catch Them
- Where to Catch Mahi Mahi: Best Locations Around the World
- Mahi Mahi Fishing Charters: What to Expect and How to Choose One
- Mahi Mahi Season: When and Where to Fish for Peak Action
- Best Lures for Mahi Mahi: What They Strike and Why
- Trolling for Mahi Mahi: Speed, Spread, and Setup Explained
- Finding Mahi Mahi on Sargassum Lines: Why Weed Lines Are the Key
- Mahi Mahi Fishing in Hawaii: When to Go and What to Expect