Halibut: Nutrition Facts, Fat Content, Mercury and Types

Halibut nutrition at a glance: halibut is a lean white fish that is high in protein and selenium and a good source of niacin, vitamin B6, vitamin B12 and vitamin D. In the USDA SR Legacy database, 3 ounces of cooked Atlantic or Pacific halibut have about 94 calories, 19 grams of protein and under 2 grams of fat. That leanness also means modest amounts of the omega-3 fats EPA and DHA compared with salmon or sardines. So is halibut healthy? For most people it is a nutritious fish; FDA places it in its “Good Choices” group for mercury, a step up from the lowest-mercury fish. Here are the USDA numbers, the halibut omega-3 facts, mercury advice and the difference between Pacific, Atlantic and Greenland halibut.

Peptide Labs does not sell halibut or halibut products. This article is general nutrition information, not medical advice.

Halibut nutrition facts from USDA

Halibut are large flatfish; NOAA Fisheries notes that young halibut change shape as they grow until both eyes sit on the upper side of the body. The firm, mild white flesh is sold mostly as fillets and steaks. The table compares halibut with other common fish, per 3-ounce (85-gram) cooked serving.

The same cooked halibut entry lists niacin at 42% of the Daily Value, vitamin B12 at 45%, vitamin B6 at 32%, phosphorus at 20%, choline at 12%, potassium at 10% and sodium at just 3% per 3 ounces. Iron is low, about 1% of the Daily Value, as in most white fish. Saturated fat is under half a gram. For more on these nutrients, see our guides to selenium, niacin and vitamin D in foods.

Halibut fat content compared with other fish

Halibut omega-3 content depends on which fish you mean. Standard Atlantic or Pacific halibut is lean, and USDA lists about 0.20 grams of EPA plus DHA per 3 ounces cooked. That is roughly double tilapia and triple Pacific cod, but about a ninth of farmed Atlantic salmon at 1.83 grams and a quarter of canned sardines at 0.83 grams. A USDA entry for halibut cooked with the skin on, from Alaska Native food data, lists about 0.51 grams, a reminder that skin and fattier cuts carry more of these fats.

There is no FDA Daily Value for omega-3 fats, according to the NIH Office of Dietary Supplements, and no official intake recommendation specifically for EPA and DHA. FDA’s fish advice says fish supply DHA and EPA along with protein, vitamin B12, vitamin D, selenium, iron, iodine and choline. If EPA and DHA are your main reason for eating fish, our omega-3 guide and sardines guide cover the richer sources, and our krill oil vs fish oil guide explains supplements.

Pacific, Atlantic and Greenland halibut

• Pacific halibut (Hippoglossus stenolepis) is the halibut most US shoppers see. NOAA Fisheries says the stock is not overfished and not subject to overfishing, and US wild-caught Pacific halibut comes from Alaska to California, with about 95% of commercial landings from Alaska.
• Atlantic halibut (Hippoglossus hippoglossus) is a separate species. NOAA reports the US stock is overfished and managed under a rebuilding plan with strict size and catch limits.
• Greenland halibut, also sold as Greenland turbot (Reinhardtius hippoglossoides), is a cousin in the same flatfish family but a different genus. USDA data show it is much richer in fat, with about 15 grams of fat and 203 calories per 3 ounces cooked. Its raw USDA entry also lists far more vitamin D than standard halibut.

Because labels sometimes just say halibut, check the species name on the package or ask at the fish counter if the difference matters to you.

Halibut mercury and FDA fish advice

FDA’s advice about eating fish, revised in October 2021, is written for people who are or might become pregnant or are breastfeeding, and for parents and caregivers feeding children. It sorts fish into three groups by mercury. Halibut is in the “Good Choices” group, which FDA advises eating less often than the lowest-mercury group. Tilapia, cod, salmon, sardines and clams are in the lowest-mercury group. Other adults can use the same chart as a general guide to variety; our tilapia guide and trout guide cover two lower-mercury fish.

Is halibut healthy? Cautions

For most people, halibut is a lean, high-protein fish with useful selenium, niacin and B vitamins. The Dietary Guidelines for Americans list seafood among protein foods to eat in variety and suggest baked, broiled, roasted or grilled methods over deep frying. A few cautions apply:

• Allergy: fish is one of the nine major food allergens under US law, and FDA’s definition covers bony fish such as flounder, cod and salmon, so halibut must be declared on labels. Swelling, hives or breathing trouble after eating fish needs urgent care.
• Cooking: FDA advises cooking most seafood to an internal temperature of 145 F. Halibut is lean and can dry out quickly, so gentle methods such as baking or poaching work well.
• Mercury: people who are pregnant, breastfeeding or feeding young children should follow FDA’s chart and favor the lowest-mercury group for most fish meals.

Halibut fits well in a Mediterranean-style diet or a pescatarian diet, and our high protein foods guide compares it with other proteins. For a shellfish that is far richer in vitamin B12 and iron, see our sibling guide to clams.

Frequently Asked Questions

Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Last reviewed October 2026.

Related guides: Clams: Nutrition Facts, Iron, B12 and Safety, Omega-3: Benefits, Foods, Side Effects and Heart Research, Tilapia: USDA Nutrition, Protein, Omega-3s and Is It Healthy?.