How Much Protein is in a 6 oz Piece of Cooked Halibut?
For a standard 6-ounce (about 170g) serving, a piece of cooked halibut provides a substantial amount of high-quality protein. The exact amount can vary slightly depending on the specific species (Pacific vs. Atlantic) and cooking method, but you can generally expect a range of 32 to 42 grams. This significant protein content positions halibut as a powerhouse among lean protein sources and can help meet or exceed the daily protein needs for many individuals in a single meal. For example, a 3.5 ounce (100g) serving of cooked halibut contains about 22-23 grams of protein. The cooking process removes water, concentrating the protein and resulting in a higher density per cooked ounce compared to raw.
A Detailed Look at Halibut's Nutritional Profile
Beyond its impressive protein count, halibut is a nutritional heavyweight, offering a wide array of essential vitamins and minerals. For a typical 6 oz serving, here is a more comprehensive breakdown:
- Protein: As mentioned, 32-42 grams, which is a complete protein source containing all nine essential amino acids required by the body for critical functions like muscle maintenance and repair.
- Fat: Extremely lean, often containing just 2-4 grams of total fat, with very little saturated fat.
- Calories: Typically ranges from 150 to 180 calories, making it a low-calorie, high-protein food ideal for weight management.
- Selenium: Halibut is a great source of selenium, a powerful antioxidant that supports thyroid health and protects against cellular damage. A 6 oz portion can provide well over the daily recommended intake.
- Vitamin B12: Critical for nerve function and red blood cell formation, halibut contains a healthy dose of this vital nutrient.
- Potassium: Essential for managing blood pressure and supporting heart health, halibut is rich in potassium. A 6 oz serving can supply a significant portion of your daily needs, with some sources reporting up to 940mg.
- Phosphorus: An abundant mineral in the body, phosphorus works with calcium to build strong bones and teeth, and halibut is a great source.
Comparison: Halibut Protein vs. Other Popular Seafood
While halibut is an excellent source of lean protein, it is useful to see how it compares to other common fish varieties. Here is a comparison based on a cooked 3.5-ounce (100g) serving, using data from various nutritional sources:
| Seafood Type | Protein (grams per 3.5 oz) | Total Fat (grams per 3.5 oz) | Key Difference |
|---|---|---|---|
| Halibut | 22-23 | 2-4 (Lean) | Very lean, high-quality protein. Less omega-3 than salmon. |
| Atlantic Salmon | 22 | 7 (Higher) | Higher fat content, specifically more omega-3s. Richer flavor. |
| Tuna (Yellowfin) | 25 | 1 (Very Lean) | Extremely lean, slightly more protein per ounce than halibut. |
| Cod (Atlantic) | 19 | 1 (Very Lean) | Less protein per ounce than halibut, but still a very lean option. |
How Cooking Methods Affect Protein Content and Nutrition
The protein content of halibut is relatively stable when cooked, but the preparation method can significantly impact the overall nutritional profile, especially the fat and calorie count. Simple methods are best for maintaining its health benefits:
Baking or Broiling
- Method: A dry-heat method that uses very little to no added fat. This preserves the halibut's natural leanness and protein concentration.
- Benefit: Keeps calories and fat low. The search data for baked/broiled halibut often shows the most impressive protein-to-calorie ratio.
Grilling
- Method: Similar to baking, grilling uses dry heat and minimal fat, making it an excellent way to cook halibut.
- Benefit: Imparts a smoky flavor while maintaining the lean protein content. This method is often associated with higher retention of nutrients.
Pan-Searing
- Method: Involves cooking the fish in a hot pan, usually with a small amount of oil or butter. While it adds flavor, it also adds calories and fat.
- Benefit: Creates a nice crust on the fish, but can increase the fat profile compared to baking.
Frying
- Method: This involves cooking the halibut in a significant amount of hot oil. This dramatically increases the fat and calorie content.
- Consideration: Frying is the least healthy option and can negate many of the benefits of eating this naturally lean fish. The extra fat and coatings can also degrade the protein quality.
What to Know About Mercury Levels in Halibut
Halibut contains moderate levels of mercury, a neurotoxin that can accumulate in fish over their lifespan. Larger, longer-lived fish like halibut tend to have higher mercury levels than smaller fish. Therefore, dietary experts recommend that adults limit their consumption to one to two servings per week. This advice is particularly important for pregnant women and young children. Choosing Pacific halibut over the sometimes overfished Atlantic variety is also a consideration for sustainability.
Conclusion
A 6 oz piece of halibut is an exceptional source of high-quality, lean protein, typically offering 32-42 grams depending on preparation. Its impressive nutritional profile includes key vitamins and minerals like selenium, potassium, and B12, all of which contribute to overall health. While it is lower in omega-3s than fattier fish like salmon, its low-fat content makes it a healthy and satisfying protein option. By opting for cooking methods like baking, broiling, or grilling, you can maximize the health benefits and enjoy this delicious, nutrient-rich seafood as part of a balanced diet. It is important to be mindful of mercury levels and consume it in moderation.
For more detailed information on the benefits of seafood in a balanced diet, visit Healthline: Halibut Fish: Nutrition, Benefits and Concerns.
