Mahi mahi is a bright and tasty fish that’s popular on menus and in home kitchens alike. Beyond its delicious flavor and flaky texture, mahi mahi offers several health benefits because of its impressive nutrition profile. Whether you’re curious about calories or protein content, understanding mahi mahi nutrition facts can help you make smart choices for your diet without sacrificing flavor or satisfaction.
Nutritional Overview of Mahi Mahi
Mahi mahi is a lean fish that delivers a good punch of protein while keeping calories relatively low. This makes it a favorite for people who want to stay healthy but enjoy eating well. Plus, it contains essential vitamins and minerals, which support overall wellness.
| Nutrient | Amount per 3.5 oz (100g) Cooked Portion |
|---|---|
| Calories | 134 kcal |
| Protein | 23 grams |
| Total Fat | 1 gram |
| Saturated Fat | 0.2 grams |
| Cholesterol | 85 milligrams |
| Carbohydrates | 0 grams |
| Vitamin B12 | 2.3 mcg (38% DV) |
| Potassium | 450 mg (13% DV) |
| Magnesium | 36 mg (9% DV) |
Calories and Energy
With about 134 calories in a 100-gram serving, mahi mahi is a great option if you’re watching calorie intake. It fits nicely into many meal plans, even those aiming for weight control. For example, if you are following a 1200 calorie diet, mahi mahi offers a satisfying portion of protein without adding too many calories.
Protein Powerhouse
Protein is important because it helps build and repair tissues, supports immune function, and keeps you feeling full. Mahi mahi packs approximately 23 grams of protein per 3.5 ounces, which is quite high compared to many other fish varieties. This makes it a fantastic choice to fuel your muscles or energize your day.
Essential Vitamins and Minerals
Along with calories and protein, mahi mahi is a source of vitamins and minerals that benefit the body. Some key nutrients include:
- Vitamin B12: Vital for nerve function and energy production.
- Potassium: Helps maintain healthy blood pressure and balance fluids.
- Magnesium: Supports muscle function and bone health.
These nutrients, combined with the fish’s low fat content, make mahi mahi a healthy addition to a balanced diet.
Fat Content and Heart Health
While mahi mahi isn’t as rich in omega-3 fatty acids as salmon or mackerel, it still contains healthy fats that can support heart health. The total fat content is low—around 1 gram per serving—with very little saturated fat. For those looking to reduce cholesterol or saturated fat intake, mahi mahi can be a tasty alternative to fattier fish or meats.
Omega-3 Fatty Acids in Mahi Mahi
Mahi mahi provides smaller amounts of omega-3s compared to oily fish, but it still contributes to your daily needs. Omega-3 fatty acids are known to reduce inflammation and may lower the risk of chronic diseases. Including mahi mahi as part of a variety of seafood ensures you receive a mix of healthy fats.
How to Include Mahi Mahi in Your Meals
Thanks to its firm texture and mild flavor, mahi mahi lends itself well to many recipes. You can grill, bake, pan-sear, or even use it in tacos and salads. Here are some easy ideas to enjoy mahi mahi while boosting your nutrition:
- Grilled mahi mahi with lemon and herbs
- Baked mahi mahi with a light spice rub
- Mahi mahi fish tacos with fresh salsa and avocado
- Flaked mahi mahi tossed into salads for extra protein
Plus, since it cooks quickly, mahi mahi is a perfect choice for weeknight dinners that don’t require a lot of fuss.
Comparing Mahi Mahi to Other Fish
If you’re comparing different types of fish, mahi mahi holds its own with solid nutritional benefits. Here’s a quick look at how it stacks up against salmon and tilapia in terms of calories and protein per 100 grams:
| Fish | Calories | Protein | Total Fat |
|---|---|---|---|
| Mahi Mahi | 134 kcal | 23 g | 1 g |
| Salmon | 208 kcal | 20 g | 13 g |
| Tilapia | 129 kcal | 26 g | 2.7 g |
While salmon has more healthy fats, mahi mahi offers fewer calories with a similar protein content. Tilapia provides slightly more protein but also a bit more fat. Choosing mahi mahi can be a way to keep your meals light without compromising on protein.
A Few Fun Facts About Mahi Mahi
- The name “mahi mahi” means “strong strong” in Hawaiian, which reflects the fish’s vigorous fight when caught.
- Mahi mahi are fast swimmers and can grow quite large—some reaching up to 30 pounds!
- This fish is also known as dolphinfish, though it has no relation to dolphins.
Knowing these little tidbits can make your next fish dinner feel even more special.
Conclusion
Mahi mahi nutrition facts show it’s a wonderful choice for anyone aiming to eat healthfully without giving up flavor. Low in calories and fat but high in protein and essential nutrients, it fits nicely into many meal plans. Whether you’re grilling it up for a family dinner or adding it into a fresh salad, mahi mahi helps you enjoy a nourishing, tasty meal that supports your health goals. Plus, with its unique texture and mild taste, it’s a versatile fish that can brighten up countless dishes. Give mahi mahi a try next time you want something both satisfying and good for you!
I’m Sandy – sharing simple tips, plans, and motivation to help you stay in a calorie deficit Plan and reach your fitness goals.
