How much protein is in 2 oz of halibut?

December 15, 2025 •

3 min read

According to nutrition data, a 2-ounce serving of raw Pacific or Atlantic halibut contains approximately 11 grams of high-quality protein. This makes halibut an excellent source of lean protein for anyone looking to increase their intake without a high calorie count.

Quick Summary

A 2 oz serving of halibut provides a solid amount of lean protein, making it an ideal choice for muscle maintenance and weight management. It is also packed with essential vitamins and minerals, including selenium, phosphorus, and B vitamins, contributing to overall health and wellness.

Key Points

11 Grams of Protein: A 2-ounce serving of raw halibut provides approximately 11 grams of high-quality, easily digestible protein.
Low Calorie and Fat: This protein comes with a low caloric cost, around 52 calories, and minimal fat, making it an ideal lean protein source.
Rich in Micronutrients: Halibut is packed with essential minerals like selenium, phosphorus, and magnesium, plus vital B vitamins.
Heart and Brain Health: The omega-3s, niacin, and B12 found in halibut support cardiovascular and cognitive function.
Weight Management: Its high protein content helps promote satiety, which can be beneficial for appetite control and weight loss goals.
Cooking Method Matters: Healthy cooking methods like grilling, baking, or pan-searing help preserve the fish's nutritional integrity without adding unhealthy fats.

Halibut: A Lean, Protein-Packed Fish

Halibut is renowned for its mild, sweet flavor and firm, white, flaky flesh, but its nutritional profile is what truly makes it a dietary standout. As a lean protein, it provides essential building blocks for the body without excessive calories or saturated fat. A typical 2-ounce portion offers a significant protein boost, which can help promote satiety and support muscle health.

Nutritional Breakdown of a 2 oz Halibut Serving

While a 2-ounce serving is smaller than the typical 3 to 6-ounce portions often cited in nutritional guides, it still offers a powerful dose of nutrients. Here is a more detailed look at the nutritional content of a raw 2 oz portion of Atlantic and Pacific halibut:

Protein: Approximately 11 grams
Calories: About 52 calories
Total Fat: Roughly 1 gram
Carbohydrates: 0 grams
Vitamin D: 3 µg (18% of Daily Value)
Selenium: 26 µg (47% of Daily Value)
Phosphorus: 134 mg (19% of Daily Value)
Potassium: 247 mg (5% of Daily Value)
Niacin (Vitamin B3): 4 mg (23% of Daily Value)
Vitamin B12: 1 µg (26% of Daily Value)

It's important to note that the nutritional content can vary slightly depending on the type of halibut (Atlantic vs. Pacific or Greenland) and whether it's raw or cooked. For example, a cooked, 2-ounce portion of Greenland halibut has a higher calorie and fat content than its Atlantic/Pacific raw counterpart due to moisture loss and fat concentration.

Comparing Halibut Protein to Other Fish

To put halibut's protein content into perspective, let's compare it to other popular fish types based on a 3.5-ounce (100-gram) serving size.


Fish Type (raw)	Approximate Protein (per 100g)	Lean or Fatty
Halibut (Pacific/Atlantic)	20 grams	Lean
Yellowfin Tuna	24 grams	Lean
Atlantic Cod	18 grams	Lean
Mahi-mahi	18.5 grams	Lean
Salmon	22-25 grams	Fatty

As shown, halibut holds its own as a high-protein option, comparable to other popular lean fish like cod and mahi-mahi. Its protein density is significant, delivering a powerful nutritional punch for relatively few calories.

The Health Benefits of Eating Halibut

Beyond its impressive protein numbers, halibut offers a wealth of other health benefits. The vitamins and minerals it contains support various bodily functions.

Heart Health: The omega-3 fatty acids in halibut, while less concentrated than in oily fish like salmon, contribute to heart health by helping to lower triglycerides and blood pressure.
Thyroid Function: Halibut is an excellent source of selenium, a crucial mineral for proper thyroid function and powerful antioxidant activity.
Brain Function: The combination of omega-3s and vitamin B12 in halibut supports brain health and cognitive function, potentially reducing the risk of age-related decline.
Cellular Repair: Selenium acts as a powerful antioxidant, helping to protect cells from damage caused by free radicals.
Muscle and Energy: Protein is vital for building and repairing muscle tissue. The magnesium in halibut is also essential for muscle movement and energy production.

Preparing Halibut to Maximize its Nutritional Value

Cooking methods can affect the overall calorie and fat content of halibut, but the protein remains a stable and resilient nutrient. To preserve its health benefits, opt for methods that don't add excess fat or sodium.

Here are some healthy cooking methods for halibut:

Grilling: Grilling on medium-high heat for a few minutes per side is a great way to cook halibut, giving it a delicious char while keeping it moist and flaky.
Baking: Baking halibut at 400°F with lemon, herbs, and a light drizzle of olive oil is a simple and healthy approach.
Pan-Searing: Pan-searing with a small amount of oil locks in moisture and creates a crispy crust, a favorite among seafood lovers.
Microwaving: For an incredibly fast meal, microwaving fresh halibut at a lower power setting can produce a perfectly flaky and juicy result.

Ultimately, how you cook your halibut has more to do with your desired flavor and texture than preserving its protein content. Healthy preparation methods ensure you get the most nutritional benefit out of this versatile fish.

Conclusion

A 2-ounce serving of halibut offers a significant dose of high-quality, lean protein, providing approximately 11 grams for around 52 calories. This makes it an excellent food choice for anyone focused on muscle health, weight management, or simply adding a nutrient-dense seafood option to their diet. Combined with essential minerals like selenium, phosphorus, and magnesium, and a healthy dose of B vitamins and omega-3s, halibut delivers impressive nutritional value in a small package. By choosing healthy cooking methods, you can maximize the health benefits of this delicious and versatile fish.

Frequently Asked Questions

No, cooking does not destroy the protein in halibut. While some moisture may be lost, which concentrates the nutrients, the amount of protein in a raw versus cooked piece of halibut remains fundamentally the same when comparing equal dry weight portions.

Both halibut and salmon are excellent protein sources. Per 100 grams, salmon generally has slightly more protein, but halibut is a much leaner fish with fewer calories and less fat. The best choice depends on your specific dietary needs.

Yes, halibut is an excellent food for weight loss. Its high protein content can help you feel full longer, reducing overall calorie intake. It is also low in fat and calories, making it a satiating and healthy meal option.

While a 2 oz portion is a good way to supplement protein, a more standard meal-sized serving is typically 5 to 6 ounces. The American Heart Association recommends eating fish, including lean varieties like halibut, at least twice a week.

Yes, there are different species like Pacific, Atlantic, and Greenland halibut. Their nutritional profiles, including fat and protein content, can vary. For example, raw Atlantic/Pacific halibut is leaner than cooked Greenland halibut.

Halibut is cooked when its flesh turns opaque white and flakes easily with a fork. Overcooking can make the fish tough and dry, so it’s important to monitor it carefully.

While halibut contains some mercury, it is generally not considered a high-mercury fish. However, certain groups, such as pregnant women and young children, are often advised to limit their intake to one serving per week.