How Healthy is Mahi Fish? The Complete Nutritional Breakdown

January 8, 2026 •

3 min read

With its mild, sweet flavor and firm, white flesh, mahi fish, also known as dolphinfish, is a popular seafood choice. It is also celebrated as a powerhouse of nutrition, rich in protein, vitamins, and minerals. While it offers numerous health benefits, understanding its full nutritional profile and potential concerns is key to enjoying it as part of a balanced diet.

Quick Summary

Mahi fish is a nutrient-dense, lean protein source rich in vitamins, minerals, and omega-3 fatty acids, with a relatively low mercury content compared to larger fish. Its consumption supports heart health, brain function, and overall well-being. Preparation methods are crucial for retaining moisture and nutritional value.

Key Points

Rich in Protein: Mahi fish is an excellent source of lean, high-quality protein, with about 24g per 100g serving.
High in Essential Nutrients: It contains significant amounts of selenium, potassium, and B vitamins, including B12 and niacin, which support metabolism and brain health.
Moderate Mercury Levels: The FDA classifies mahi-mahi as having moderate mercury concentrations, requiring intake moderation, especially for pregnant women.
Beneficial for Heart Health: It provides omega-3 fatty acids that contribute to cardiovascular health by lowering blood pressure and inflammation.
Calorie Efficient: With approximately 109 calories per 100g, it offers a high protein-to-calorie ratio, supporting satiety and weight management.
Supports Brain and Nerve Function: Nutrients like omega-3s, selenium, and B-vitamins in mahi fish are beneficial for cognitive function and nervous system health.
Vulnerable Groups Should Limit Intake: Pregnant or nursing women and young children should limit consumption to about one serving per week due to moderate mercury levels.
Sustainability Varies: To make an environmentally conscious choice, opt for mahi-mahi caught with pole-and-lines from U.S. fisheries.

A Nutritional Powerhouse: The Composition of Mahi Fish

Mahi fish is a low-fat, high-quality protein source, making it a stellar addition to any healthy eating plan. A single 3.5-ounce (100g) serving of cooked mahi-mahi contains approximately 109 calories, with the majority of those calories coming from its impressive protein content. This makes it an ideal option for those looking to manage weight or build muscle mass, as protein is known to promote satiety.

Key Vitamins and Minerals

Beyond its macronutrient profile, mahi fish is packed with essential micronutrients that contribute to overall health. This includes a strong concentration of B-vitamins, crucial for energy production, brain function, and nerve health. It is also an excellent source of selenium, an antioxidant mineral vital for immune system support and fighting inflammation. Other notable vitamins and minerals include:

Vitamin B12: Supports red blood cell formation and nervous system health.
Niacin (Vitamin B3): Plays a role in cholesterol regulation and energy metabolism.
Phosphorus: Essential for building strong bones and teeth.
Potassium: Supports a healthy heart and helps regulate blood pressure.
Iron: Crucial for building healthy red blood cells.

Omega-3 Fatty Acid Content

While not as high in omega-3s as fattier fish like salmon, mahi-mahi is still a good source of these anti-inflammatory fatty acids. Omega-3s, specifically EPA and DHA, are vital for heart and brain health and can help reduce the risk of certain chronic diseases. Including mahi fish in your diet can help boost your omega-3 intake, contributing to your overall well-being.

Comparing Mahi Fish to Other Popular Fish

To understand where mahi fish fits into your diet, it's helpful to compare its nutritional profile with other common seafood choices. Here is a comparison of key nutrients in a 100g serving of cooked Mahi Mahi versus cooked Salmon:


Nutrient	Mahi Mahi (per 100g cooked)	Salmon (per 100g cooked)	Key Differences
Calories	~109 kcal	~206 kcal	Salmon is higher in calories due to a higher fat content.
Protein	~24g	~22g	Both are excellent protein sources, with mahi-mahi being slightly higher.
Total Fat	~0.9g	~12.3g	Salmon is significantly higher in total fat, especially omega-3 fatty acids.
Omega-3s (DHA)	~0.11g	~1.457g	Salmon is a much richer source of omega-3s, particularly DHA.
Selenium	~47µg	~41.4µg	Both are good sources, with mahi-mahi offering a slight edge in selenium.
Vitamin B12	~0.69µg	~2.8µg	Salmon is notably higher in vitamin B12.
Mercury Levels	Moderate	Low	Mahi-mahi has moderate mercury levels, placing it in the 'Good Choice' category, while salmon is a 'Best Choice'.

Important Considerations: Mercury and Sustainability

When asking, 'how healthy is mahi fish?', it's important to consider potential risks, particularly mercury content. Mahi-mahi is classified by the FDA and EPA as a fish with moderate levels of mercury. This means it can be safely enjoyed in moderation, but intake should be limited for vulnerable populations like pregnant or nursing mothers and young children. For these groups, health officials recommend limiting intake to about one 4-ounce serving per week.

Sustainability is another key factor. Most mahi-mahi populations are considered resilient due to their fast growth and short lifespans. However, fishing methods and fishery management vary globally. Organizations like Seafood Watch rate the most sustainable mahi-mahi as that caught in U.S. fisheries using pole-and-lines in the North Atlantic. To make a responsible choice, look for fish from well-managed fisheries or those caught using sustainable methods like pole-and-line fishing. For more information on sustainable seafood, visit Seafood Watch.

Conclusion: Incorporating Mahi Fish into a Healthy Diet

Overall, mahi fish is a highly nutritious protein source, providing a wealth of essential vitamins, minerals, and heart-healthy omega-3s. Its lean profile makes it an excellent choice for those focused on weight management. However, its moderate mercury levels require mindful consumption, particularly for pregnant women and young children. By enjoying it in moderation and choosing sustainably sourced options, you can confidently include mahi fish as a delicious and healthy part of your diet. As with any dietary choice, variety is key to ensuring you get a broad range of nutrients while minimizing potential risks from any single food source. Pairing mahi with fresh vegetables, whole grains, and other lean proteins will provide a well-rounded and nutrient-rich eating plan.

Frequently Asked Questions

Mahi-mahi is considered a fish with moderate mercury levels, placing it in the 'Good Choice' category by the FDA and EPA. It is not considered a low-mercury fish like salmon or sardines.

For most healthy adults, consuming mahi mahi in moderation is fine. However, due to its moderate mercury content, pregnant or nursing women and young children should limit their intake to one serving (about 4 ounces) per week.

Yes, mahi-mahi is an excellent choice for weight loss. It is a lean protein source that is low in calories, helping you feel full and satisfied while keeping your calorie intake in check.

Yes, mahi-mahi contains healthy omega-3 fatty acids, but not in the same high amounts as fattier fish like salmon. It is still a beneficial source that contributes to heart and brain health.

Mahi-mahi is rich in B vitamins, including B12, niacin (B3), B5, and B6. It also contains important minerals like selenium, potassium, and phosphorus.

To preserve its nutrients and prevent it from drying out, it is best to cook mahi-mahi using methods like grilling, broiling, or baking. Avoid deep-frying to keep it as a lean, healthy protein.

Yes, mahi-mahi is safe for pregnant women to eat in limited quantities. It is classified as a 'Good Choice' with moderate mercury levels, with a recommended consumption of no more than one serving per week.