Halibut is a type of flatfish found in the cold waters of the Atlantic and Pacific oceans. Known for its firm, white flesh and mild flavor, it is a popular choice in various cuisines. Halibut is acknowledged as a healthy food. This analysis will investigate the specific protein content of halibut and examine its complete nutritional profile.
The Protein Profile of Halibut
Halibut is recognized as an excellent source of high-quality protein. A standard three-ounce serving of cooked halibut contains approximately 19 to 20 grams of protein. This makes it a protein-dense food, providing a substantial amount of the macronutrient within a relatively small serving size and calorie count.
The protein found in this fish is considered a complete protein, providing all nine essential amino acids necessary for human health. These amino acids are crucial for processes like tissue repair, immune function, and the synthesis of hormones and enzymes. Halibut’s protein is also highly digestible, allowing the body to efficiently absorb and utilize the amino acids. The high protein-to-calorie ratio of this lean fish makes it an efficient way to increase protein intake without adding significant amounts of fat or total calories.
Key Nutritional Contributions Beyond Protein
Beyond its impressive protein content, halibut offers a broad spectrum of micronutrients. It is a very lean fish, containing only about 1.2 to 2 grams of total fat per three-ounce portion. This low-fat characteristic distinguishes it from oilier fish varieties.
Halibut contains beneficial long-chain omega-3 fatty acids, Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA). A three-ounce serving can provide between 500 and 700 milligrams of these fats, which support heart and brain health. Although its omega-3 levels are lower than those found in fatty fish like salmon, halibut still contributes to the daily intake of these polyunsaturated fats.
The fish is also rich in vitamins and minerals, notably Selenium, which often provides well over 100% of the daily required intake in a single serving. Selenium functions as a powerful antioxidant, supporting thyroid function and protecting cells from oxidative stress. Halibut is also a good source of Niacin (Vitamin B3) and Magnesium, both involved in energy production and numerous metabolic reactions. It naturally contains Vitamin D, a nutrient that supports bone health and immune system function.
Halibut Compared to Popular Protein Sources
Halibut’s nutritional profile holds a unique place when compared to other widely consumed protein options. A standard three-ounce serving of cooked halibut offers about 19 to 20 grams of protein for around 94 calories. This ratio is highly favorable for those focusing on protein density.
For comparison, a similar serving of skinless, roasted chicken breast typically contains a higher amount of protein, at approximately 27 grams, but also slightly more calories, around 140. Cod, another lean white fish, provides less protein, yielding about 16 grams for only 72 calories. Halibut generally offers a protein content that is higher than cod but slightly lower than chicken breast.
When compared to fattier fish, such as salmon, the difference becomes clearer in the fat and calorie departments. Salmon provides more protein, about 24 grams per serving, but its higher fat content pushes the calorie count up to around 200, with roughly 10 grams of total fat. Halibut’s distinct advantage is its ability to deliver a substantial amount of high-quality protein while maintaining a very low-fat and low-calorie profile.