Food guide

Mahi-Mahi

Also called dolphinfish: a lean, mild cooked fillet used in Caribbean and Hawaiian cooking.

SeafoodProtein-Rich

Mahi-Mahi, a nutrient-dense seafood food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of mahi-mahi, cooked for fair comparison. Typical serving: 100 g cooked — 109 kcal per 100 g serving.

Nutrition information for Mahi-Mahi
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	109 kcal	109 kcal	100 kcal
Protein	23.7 g	23.7 g	21.7 g
Carbohydrate	0 g	0 g	0 g
Fat	0.9 g	0.9 g	0.8 g
Fibre	0 g	0 g	0 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of mahi-mahi, with a typical serving and FDA Daily Value for adults.

Micronutrients for Mahi-Mahi
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	62 µg	62 µg	7%
Vitamin C	0 mg	0 mg	0%
Thiamin	0.023 mg	0.023 mg	2%
Riboflavin	0.085 mg	0.085 mg	7%
Niacin	7.4 mg	7.4 mg	46%
Vitamin B6	0.46 mg	0.46 mg	27%
Folate	6 µg	6 µg	2%
Vitamin B12	0.69 µg	0.69 µg	29%
Pantothenic acid	0.87 mg	0.87 mg	17%
Minerals
Calcium	19 mg	19 mg	1%
Iron	1.5 mg	1.5 mg	8%
Magnesium	38 mg	38 mg	9%
Phosphorus	183 mg	183 mg	15%
Potassium	533 mg	533 mg	11%
Sodium	113 mg	113 mg	5%
Zinc	0.59 mg	0.59 mg	5%
Selenium	46.8 µg	46.8 µg	85%
Copper	0.053 mg	0.053 mg	6%
Manganese	0.019 mg	0.019 mg	<1%

Source: USDA FoodData Central — Fish, mahimahi, cooked, dry heat

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat mahi-mahi?

A concentrated protein food for the calories it costs.
Also called dolphinfish: a lean, mild cooked fillet used in Caribbean and Hawaiian cooking.

How to include it

Cook to a safe temperature and serve with vegetables or a whole grain.
Typical pairing ideas: Lime, Chili, Mango.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.