How much protein is in 4 oz of mahi mahi?
A 4-ounce serving of cooked mahi mahi, a standard portion size, contains approximately 20 to 21 grams of protein. The exact amount can vary slightly depending on whether the fish is raw or cooked. When raw, a 3.5-ounce serving has about 18.5 grams of protein, but cooking typically concentrates the protein as moisture is lost. This makes mahi mahi a highly effective way to consume lean protein without excess fat.
Raw vs. cooked protein content
The cooking process changes the composition of fish, concentrating the nutrients. While a 4-ounce raw fillet is an approximation, the most accurate way to understand protein content is to look at cooked values. A 3-ounce (85g) portion of dry-heat cooked mahi mahi contains about 20 grams of protein. Extrapolating this to a 4-ounce cooked serving, the total protein would be around 26.6 grams, highlighting the importance of considering the state of the fish when evaluating its nutritional content.
Nutritional profile of a 4 oz serving
Beyond its impressive protein content, a 4-ounce portion of mahi mahi provides a wealth of other important nutrients, while remaining low in calories. A typical 4-ounce cooked fillet offers about 90 to 100 calories, depending on the preparation method. Here's a look at the other key nutritional highlights:
- Low in Fat: Mahi mahi is a lean fish, containing only about 1 gram of total fat per 4-ounce serving.
- Rich in Selenium: This mineral acts as an antioxidant, helping to protect cells from damage.
- Excellent Source of B Vitamins: It is a great source of Vitamin B12, Niacin (B3), and Vitamin B6, which are crucial for energy metabolism and brain function.
- Good for Heart Health: Though not as high in omega-3s as fatty fish like salmon, it still provides a healthy dose of beneficial fatty acids.
Mahi mahi vs. other popular fish: a protein comparison
To put the protein content of mahi mahi into perspective, here's how a 3.5 oz (100g) serving compares to other commonly consumed fish, based on raw or typical portion data:
| Fish (3.5 oz / 100g) | Protein (grams) | Fat (grams) | Notes |
|---|---|---|---|
| Mahi Mahi | ~20.5 | ~0.4 | Lean and low-calorie |
| Salmon | ~22.1 | ~13.4 | Higher in omega-3s and fats |
| Tuna (Yellowfin) | ~24 | <1 | Very lean, often has higher mercury |
| Cod (Atlantic) | ~18 | ~0.7 | Similar leanness, slightly less protein |
| Tilapia | ~26.2 | ~2.5 | Higher protein, slightly more fat |
| Halibut | ~20 | ~3 | Similar protein to mahi mahi |
This comparison shows that mahi mahi holds its own as a reliable, high-protein option, especially for those seeking a lean fish choice. While some fish may offer more total protein, mahi mahi's balance of high protein and low fat is a key benefit.
Cooking methods and nutritional retention
The way you prepare mahi mahi can affect its final nutritional value. Grilling, baking, or pan-searing with minimal added fat are the best methods to preserve its lean profile. Frying in excessive oil can significantly increase the fat and calorie count, negating some of its natural health benefits. Since mahi mahi holds up well to high heat, it's a versatile choice for a variety of healthy cooking techniques.
Why fish protein is so beneficial
Protein from fish is highly bioavailable, meaning the body can easily absorb and utilize it. Fish protein provides all the essential amino acids the body needs for muscle repair, hormone regulation, and overall health. The American Heart Association recommends eating fish at least two times per week as part of a healthy diet to reduce the risk of heart disease and stroke.
Conclusion
In summary, a 4 oz portion of mahi mahi is a fantastic source of high-quality, lean protein, providing about 20 to 21 grams per cooked serving. Its low-fat, low-calorie profile, combined with essential vitamins and minerals like selenium and B vitamins, makes it a valuable and healthy addition to any meal plan. Whether you're focused on weight management, muscle maintenance, or simply a nutritious diet, mahi mahi is a powerful and delicious option. For more details on the general benefits of including fish in your diet, you can refer to health resources like the Washington State Department of Health.
What is the difference in protein between raw and cooked mahi mahi?
Raw mahi mahi has a slightly lower protein-to-weight ratio than cooked, because cooking evaporates water and concentrates the protein, but the total protein in a 4-ounce fillet will increase after it shrinks from cooking.
How does the protein in mahi mahi compare to chicken?
A 4 oz serving of mahi mahi has a comparable amount of protein to a similar size portion of skinless chicken breast, both being excellent sources of lean protein.
Is mahi mahi a good source of omega-3 fatty acids?
While it contains some omega-3s, mahi mahi is considered a lean fish and does not have as high a concentration of omega-3s as fattier fish like salmon or sardines.
Does mahi mahi contain essential amino acids?
Yes, mahi mahi is a complete protein source, meaning it contains all the essential amino acids necessary for the body's repair and function.
Is mahi mahi a low-calorie protein source?
Yes, with only about 90 to 100 calories in a 4-ounce cooked serving, mahi mahi is an ideal low-calorie source of protein.
Is it safe to eat mahi mahi while pregnant?
Mahi mahi is considered a low-mercury fish and is generally safe for pregnant women to consume in moderation. The FDA provides guidelines on fish consumption for pregnant women.
What vitamins are in mahi mahi?
Mahi mahi is a good source of several vitamins, including Vitamin B12, Niacin (B3), and Vitamin B6, which support energy levels and neurological health.
How can I cook mahi mahi to maximize its nutritional value?
To maximize nutritional value, cook mahi mahi by grilling, baking, or searing with minimal added fat. This retains its low-calorie, low-fat profile.
Can mahi mahi help with weight loss?
Yes, as a high-protein, low-calorie food, mahi mahi can aid in weight loss by promoting satiety and helping you feel full longer.
