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Mahi mahi is a lean, firm, mild white fish sold fresh, frozen and on restaurant menus, often grilled or in fish tacos. It is also called dolphinfish, and the FDA fish chart lists it under both names; it is a fish, not the marine mammal. In USDA data, a 3-ounce cooked portion has about 93 calories and 20 grams of protein with very little fat. This guide covers mahi mahi nutrition from the USDA database, the honest answer to “is mahi mahi healthy”, where it sits in the FDA and EPA mercury advice, and the one food-safety issue that comes up again and again with this fish: scombroid poisoning.
Peptide Labs does not sell mahi mahi or other seafood. This article is general nutrition information, not medical advice.
Key Takeaways
- Mahi mahi, also called dolphinfish, is a lean white fish; it is not related to dolphins.
- USDA lists a 3-ounce cooked portion at about 93 calories, 20 grams of protein and under 1 gram of fat.
- It supplies a large share of the Daily Value for selenium and niacin, but far less EPA and DHA than oily fish.
- FDA and EPA place mahi mahi in the middle "Good Choices" mercury group, not the lowest-mercury group.
- The CDC names mahi mahi among the fish linked to scombroid poisoning, which cooking does not undo.
What is mahi mahi?
Mahi mahi has bright blue-green and gold skin. The fillets are pinkish when raw and turn white and flaky when cooked, with a mild, slightly sweet taste. The name dolphinfish confuses many shoppers, which is why restaurants and stores mostly use the Hawaiian name. Fresh and frozen fillets, skin-on or skinless, are the common forms in US stores.
Because it is lean and mild, mahi mahi is often compared with other white fish such as tilapia and with our sibling guide to sea bass. The numbers below show where it is similar and where it is not.
Mahi mahi nutrition facts from USDA
These values come from the USDA FoodData Central SR Legacy entry for mahi mahi cooked with dry heat (FDC ID 171992), for the 3-ounce portion USDA lists. Percent Daily Values use the FDA Daily Values printed on Nutrition Facts labels.
| Mahi mahi, cooked, 3 oz (85 g), FDC 171992 | Amount | % Daily Value |
|---|---|---|
| Calories | 93 | Not applicable |
| Protein | 20.2 g | 40% |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.2 g | 1% |
| Cholesterol | 80 mg | 27% |
| Sodium | 96 mg | 4% |
| Potassium | 453 mg | 10% |
| Selenium | 39.8 mcg | 72% |
| Niacin (vitamin B3) | 6.3 mg | 39% |
| Vitamin B6 | 0.39 mg | 23% |
| Vitamin B12 | 0.59 mcg | 24% |
| Phosphorus | 156 mg | 12% |
| EPA plus DHA (omega-3) | 0.12 g | No Daily Value |
Three things stand out. First, mahi mahi is one of the leanest fish in the USDA database, so nearly all of its calories come from protein. Second, it is rich in selenium and niacin; our guides to selenium and niacin explain what those nutrients do. Third, the omega-3 fats EPA and DHA are low compared with oily fish, at about a tenth of a gram per cooked portion in USDA data. USDA lists no vitamin D value for this entry.
Is mahi mahi healthy? How it compares with other fish
Mahi mahi fits well in a varied diet as a lean protein, but it is not a substitute for oily fish if omega-3 intake is your reason for eating seafood. The table compares 100 grams of several cooked fish in USDA SR Legacy data.
| Per 100 g, cooked (USDA FDC ID) | Calories | Protein | Fat | EPA + DHA | B12 (% DV) | Selenium (% DV) | Niacin (% DV) |
|---|---|---|---|---|---|---|---|
| Mahi mahi (171992) | 109 | 23.7 g | 0.9 g | 0.14 g | 0.69 mcg (29%) | 46.8 mcg (85%) | 7.4 mg (46%) |
| Sea bass, mixed species (173694) | 124 | 23.6 g | 2.6 g | 0.76 g | 0.3 mcg (13%) | 46.8 mcg (85%) | 1.9 mg (12%) |
| Striped bass (174228) | 124 | 22.7 g | 3.0 g | 0.97 g | 4.41 mcg (184%) | 46.8 mcg (85%) | 2.6 mg (16%) |
| Tilapia (175177) | 128 | 26.2 g | 2.7 g | 0.14 g | 1.86 mcg (78%) | 54.4 mcg (99%) | 4.7 mg (30%) |
In this comparison mahi mahi and tilapia are close on omega-3 fats, while sea bass and striped bass carry several times more. Mahi mahi leads the group on niacin and is the leanest. If omega-3 fats are the point, small oily fish such as sardines, mackerel and anchovies are covered in their own guides, and our omega-3 guide explains EPA and DHA. For a wider list of protein sources, see our high-protein foods guide.
How you cook it changes the picture more than the fish itself. Grilled, baked or broiled fillets stay lean; battered and fried fish, creamy sauces and salty marinades add calories, fat and sodium. Our low-sodium foods guide helps if you watch salt.
Mahi mahi mercury: where it sits in the FDA and EPA advice
The FDA and EPA fish chart sorts common fish into three groups by mercury level. It is written for people who might become or are pregnant or breastfeeding and for children. Mahi mahi, listed as “Mahi mahi/dolphinfish”, is in the middle “Good Choices” group. That puts it a step above the lowest-mercury group, which includes tilapia, freshwater trout, sardines, shrimp and black sea bass. FDA advises eating fish from the “Good Choices” group less often than fish from the lowest-mercury group.
For most adults, mahi mahi can be part of a mix of seafood. If you are pregnant, breastfeeding, planning a pregnancy or feeding young children, use the FDA chart itself to plan which fish to eat and how often, and ask your clinician if you have questions. Our pescatarian diet guide covers how to vary fish choices.
Scombroid poisoning and mahi mahi
Scombroid poisoning is the food-safety issue most tied to mahi mahi. According to the CDC Yellow Book, fish typically linked to scombroid include amberjack, anchovies, bluefish, herring, mackerel, mahi mahi, marlin, sardines and tuna. These fish naturally have a lot of an amino acid called histidine. When the fish is not chilled promptly after it is caught, bacteria turn histidine into histamine and related compounds.
- Heat does not fix it: once histamine has formed, the CDC says it is not destroyed by cooking, freezing, canning, pickling, salting or smoking.
- Hard to detect: affected fish may taste peppery, sharp or salty or feel “bubbly” in the mouth, but it usually looks, smells and tastes normal.
- Fast symptoms: flushing of the face and upper body like sunburn, headache, itching, a racing heartbeat, cramps, diarrhea or blurred vision can begin 10 to 60 minutes after eating.
- What to do: the CDC notes scombroid usually responds well to medical care. Seek urgent care for trouble breathing, swelling or fainting, and tell the clinician what fish you ate.
Scombroid is often mistaken for a fish allergy because the symptoms look alike. It is a reaction to histamine in spoiled fish, not an immune reaction to the fish itself. The practical lesson is cold storage: choose sellers who keep fish on ice or frozen, refrigerate it right away, and do not eat mahi mahi that has sat out warm.
Fish allergy and other cautions
- Fish allergy: fish is one of the nine major food allergens under US labeling law, so it must be declared on packaged foods. People with a fish allergy should avoid mahi mahi unless an allergist says otherwise.
- Purines: people who have been told to watch purines can read our purines guide and ask their clinician how fish fits.
- Food safety: cook fish until it is opaque and flakes with a fork, keep raw fish away from ready-to-eat foods, and follow the safe minimum temperature chart from FoodSafety.gov.
Mahi mahi is not a source of omega-3 supplements, and fish oil capsules are a separate topic; our krill oil vs fish oil comparison covers those products.
Frequently Asked Questions
Is mahi mahi healthy?
It is a lean, high-protein fish rich in selenium and niacin in USDA data. It has far fewer omega-3 fats than oily fish, and FDA places it in the middle mercury group.
Is mahi mahi the same as dolphin?
No. Mahi mahi is a fish also called dolphinfish. It is not related to dolphins, which are mammals.
Does mahi mahi have a lot of mercury?
It is in the FDA and EPA “Good Choices” group, a middle group. It is not in the highest-mercury group, but it is also not in the lowest-mercury group.
How many calories are in mahi mahi?
USDA lists about 93 calories in a 3-ounce cooked portion and 109 calories per 100 grams cooked.
Can cooking mahi mahi prevent scombroid poisoning?
No. The CDC says histamine in spoiled fish is not destroyed by cooking or freezing. Prompt chilling after catch and cold storage are what matter.
Does mahi mahi have omega-3?
Some, but little. USDA lists about 0.12 grams of EPA plus DHA in a 3-ounce cooked portion, much less than oily fish such as sardines or mackerel.
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: Sea Bass: Nutrition, Chilean Sea Bass and Black Sea Bass, Tilapia: USDA Nutrition, Protein, Omega-3s and Is It Healthy?, High Protein Foods: USDA Values for Meat, Dairy and Plant Sources.