Halibut — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrition facts
Nutrition facts
Amount per 100 g
Calories
🔥 111 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 0 g | - |
| Fiber | 0 g | - |
| Sugars | 0 g | - |
| Glycemic Index | 0 | - |
| Protein | 21 g | 42% |
| Sodium | 60 mg | 2.61% |
| Total Fat | 2 | 2.56% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
21 g
💪 High Protein Content
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Health benefits
- High in protein, essential for muscle growth, repair, and overall body function.
- Rich in omega-3 fatty acids, which support heart health, reduce inflammation, and improve brain function.
- Contains essential vitamins and minerals such as Vitamin D, Vitamin B6, Vitamin B12, magnesium, and potassium, which support overall health and well-being.
- Low in fat, making it a heart-healthy seafood option.
- Supports bone health due to its high content of Vitamin D and calcium.
Health risks
- Risk of mercury contamination as halibut, like other large fish, may contain mercury, which can pose health risks, particularly for pregnant women and young children if consumed in large amounts.
- Potential for allergic reactions in individuals with fish allergies, causing symptoms like itching, swelling, or anaphylaxis.
- Risk of contamination with harmful bacteria or parasites, particularly in raw or undercooked halibut, leading to potential foodborne illness.
- Environmental concerns as overfishing of halibut can impact marine ecosystems and lead to sustainability issues.
How to choose halibut
Halibut is prized for its firm, white flesh which should appear opaque and glistening when fresh. The texture should be dense and flaky, easily separating with a fork.
Avoid halibut that looks dull or has any discoloration, as these are signs of aging. Fresh halibut will have a mild, sweet flavor and a firm structure that holds up well to cooking.
How to store halibut
Halibut should be stored in the refrigerator and used within two days. Keep it in its original packaging or transfer to an airtight container. For longer storage, freezing is recommended.
Improper storage can lead to spoilage and loss of flavor. It's essential to avoid refreezing once thawed to maintain texture. Keeping it cold and properly handled helps preserve its freshness and taste.
✅ Extra Tip
How long does it last?
Halibut can last for 1-2 days in the refrigerator when stored in an airtight container. For longer storage, halibut can be frozen for up to 6-8 months. Proper packaging, such as vacuum-sealing, helps maintain its quality over longer storage periods.
What to do with leftovers?
👨⚕️️ Medical disclaimer
How halibut supports specific health conditions
Halibut is a lean white fish rich in high-quality protein, promoting muscle health and aiding in tissue repair. It is a good source of omega-3 fatty acids, supporting heart health by lowering cholesterol levels and reducing inflammation. Halibut also provides essential nutrients such as selenium, which supports immune health and protects against oxidative stress, and vitamin D, which promotes bone health by aiding calcium absorption.
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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