Fish & Seafood
Protein in Halibut: Protein, Calories, and Meal Ideas
Halibut is a firm white fish with a strong protein serving and a leaner calorie profile than many fatty fish.
Protein per serving
35g
150 g cooked halibut / about 5.3 oz
Calories per serving
210
150 g serving
Protein per 100g
23g
140 calories per 100 g
Protein density
16.4g
protein per 100 calories
Halibut Nutrition Snapshot
| Measure | Amount | Protein | Calories |
|---|---|---|---|
| Typical serving | 150 g cooked halibut / about 5.3 oz | 35g | 210 |
| Per 100 g | 100 g | 23g | 140 |
| Protein density | 100 calories | 16.4g | 100 |
Representative source entry: Fish, halibut, Atlantic and Pacific, cooked, dry heat. Track plain cooked halibut separately from butter-poached, fried, or heavily sauced preparations.
Good for weight loss? Excellent
Halibut is lean and high in protein, making it a strong fit for calorie-controlled meals.
Good for muscle gain? Good
Halibut provides complete protein and works well with rice, potatoes, or pasta for higher-calorie muscle-gain meals.
Meal Ideas with Halibut
Halibut with rice and vegetables
Halibut tacos with slaw
Halibut with potatoes and asparagus
Halibut salad with chickpeas
Tracking Tips
- Use cooked weight for cooked values.
- Track butter and oil separately.
- Choose a plain fish entry if eating a simple fillet.
Compare Similar Protein Foods
Common Questions
How much protein is in halibut?
Halibut has about 23 g of protein per 100 g. A typical 150 g cooked halibut / about 5.3 oz serving has about 35 g of protein.
Is halibut good for weight loss?
Halibut is lean and high in protein, making it a strong fit for calorie-controlled meals.
Is halibut good for muscle gain?
Halibut provides complete protein and works well with rice, potatoes, or pasta for higher-calorie muscle-gain meals.
Sources reviewed
- USDA FoodData Central: Fish, halibut, Atlantic and Pacific, cooked, dry heat - U.S. Department of Agriculture
- International Society of Sports Nutrition Position Stand: protein and exercise - Journal of the International Society of Sports Nutrition