Is Halibut a Good Healthy Fish to Eat? A Nutritional Deep Dive

December 15, 2025 •

3 min read

According to Health Canada, wild Pacific halibut is a nutritious and delicious fish that can be safely eaten several times a week, a strong indicator that halibut is a good healthy fish to eat. This flatfish offers a wealth of essential nutrients, including protein, vitamins, and minerals, making it a valuable addition to a balanced diet.

Quick Summary

Halibut is a nutrient-dense fish praised for its high-quality protein, selenium, and beneficial omega-3 fatty acids. While known for its mild flavor and lean profile, it has moderate mercury levels that require mindful consumption, especially for sensitive populations like pregnant women.

Key Points

Rich in High-Quality Protein: Halibut provides a complete protein source with all essential amino acids, crucial for muscle repair and building.
Selenium Powerhouse: A single serving offers over 100% of your daily selenium needs, a powerful antioxidant that reduces inflammation and supports thyroid health.
Heart-Healthy Nutrients: Contains omega-3 fatty acids, niacin, and magnesium, which collectively help lower triglycerides, regulate cholesterol, and reduce blood pressure.
Lean and Low-Fat: As a very lean fish, halibut is low in calories and saturated fat, making it an excellent option for weight management.
Moderate Mercury Levels: Halibut contains moderate levels of mercury, so while most adults can eat it in moderation, sensitive groups should limit their intake.
Sustainability Concerns: It's crucial to choose sustainably sourced Pacific halibut, as the Atlantic variety has been overfished and is listed on the 'avoid' list.

Unpacking the Nutritional Profile of Halibut

Halibut is more than just a culinary favorite; it's a nutritional powerhouse packed with vitamins and minerals essential for overall health. As a source of complete protein, it provides all the essential amino acids your body cannot produce on its own, which are crucial for muscle building and repair. A single serving can significantly contribute to your daily protein needs.

The Superpowers of Selenium

One of halibut's most notable components is selenium. A single serving can provide over 100% of your daily dietary needs for this powerful trace mineral. Selenium acts as a potent antioxidant, helping to protect cells from damage, reduce inflammation, and support thyroid health. It also plays a key role in boosting immune function.

Heart-Healthy Nutrients

While not as high in omega-3s as fatty fish like salmon, halibut still provides a good amount of these heart-healthy fats. These fatty acids, along with niacin (vitamin B3), magnesium, and selenium, work together to support cardiovascular health by helping to lower triglycerides, regulate cholesterol levels, and reduce blood pressure.

Essential Vitamins and Minerals

Beyond protein and selenium, halibut is a rich source of other vital nutrients, including:

Niacin (B3): Supports a healthy heart and protects skin.
Phosphorus: Important for bone health, metabolism, and maintaining a regular heartbeat.
Magnesium: Required for over 600 bodily reactions, including energy creation and muscle movements.
Vitamin B12: Essential for red blood cell formation and nervous system function.
Vitamin B6: Beneficial for the central nervous system and brain function.

Is Halibut a Good Healthy Fish to Eat? Potential Concerns

While the nutritional benefits are substantial, some considerations are worth noting before making halibut a dietary staple.

Mercury Content: Halibut is a large, long-lived predatory fish, which means it contains a low to moderate amount of mercury. While most adults can safely consume it in moderation, specific groups like pregnant women, nursing mothers, and young children should limit their intake. Organizations like the Natural Resources Defense Council (NRDC) suggest a maximum of 8 to 12 ounces per week for these groups.
Purine Content: Halibut has a low to moderate purine content, a naturally occurring compound that breaks down into uric acid. This is generally not a concern for most people but may be relevant for individuals with gout or kidney stones, who often need to monitor their purine intake.
Sustainability: Overfishing has impacted Atlantic halibut populations, leading organizations like Seafood Watch to place it on the "avoid" list. Pacific halibut, however, is often sourced from well-managed, sustainable fisheries. Choosing wild-caught Pacific halibut or checking the source is key for environmentally conscious consumers.

Halibut vs. Salmon: A Nutritional Comparison

Choosing between halibut and salmon often comes down to nutritional priorities and personal taste. The table below outlines some key differences.


Nutrient (per 100g)	Halibut	Salmon (Farmed Atlantic)
Calories	~116 kcal	~206 kcal
Fat	~3g	~13g
Protein	~20g	~20g
Omega-3s (EPA+DHA)	Lower	Higher, Excellent Source
Vitamin D	Good Source	Very Good Source
Selenium	Excellent Source	Excellent Source
Flavor	Mild, sweet	Rich, buttery

Halibut is the better choice for those seeking a lean, low-fat, and mild-flavored protein. Salmon is superior for those prioritizing a higher intake of omega-3 fatty acids and a richer taste. Both offer quality protein and selenium.

Cooking Halibut for Maximum Benefits

To maximize the health benefits and enjoy the delicate flavor of halibut, preparation methods matter. Healthy cooking techniques include baking, broiling, and grilling, which help preserve the fish's nutrients. Pairing halibut with nutritious sides like roasted vegetables or a fresh salad creates a well-rounded and healthy meal. Adding simple seasonings like lemon, herbs, and garlic can enhance the flavor without adding unnecessary fat or calories.

Conclusion: A Healthy Addition with Consideration

So, is halibut a good healthy fish to eat? The answer is a resounding yes, with a few important caveats. It is a fantastic source of high-quality, lean protein, selenium, and heart-healthy nutrients. For those seeking a low-fat protein option, it is a superior choice compared to fattier fish like salmon. However, due to its moderate mercury content, moderation is key, especially for vulnerable populations. It is also important to choose sustainably sourced Pacific halibut over overfished Atlantic varieties to support responsible fishing practices. By being mindful of sourcing and preparation, halibut can be a delicious and highly beneficial part of your dietary rotation.

Learn more about sustainable seafood choices and mercury levels in fish by exploring guidelines from reputable sources, such as the Monterey Bay Aquarium's Seafood Watch program: Seafood Watch.

Frequently Asked Questions

Halibut has a low to moderate level of mercury. While safe for most healthy adults to consume in moderation, pregnant women, nursing mothers, and young children should limit their intake to 8-12 ounces per week.

Both are healthy, but they differ nutritionally. Halibut is a leaner, low-fat source of high-quality protein and selenium. Salmon is a fattier fish with significantly higher levels of omega-3 fatty acids. The 'healthier' option depends on your specific dietary needs.

The primary health benefits include a strong protein source for muscle growth, high levels of selenium for antioxidant support, and heart-healthy nutrients like omega-3s, niacin, and magnesium.

For most healthy adults, consuming halibut several times a week is generally considered safe. However, due to its moderate mercury content, specific groups like pregnant women are advised to limit their intake to once per week.

Wild-caught Pacific halibut is often considered a more sustainable and safer choice compared to farm-raised varieties, which may carry a higher risk of contaminants. Atlantic halibut should generally be avoided due to low population levels.

Selenium is a powerful trace mineral and antioxidant found in abundance in halibut. It is important for protecting your body's cells from damage, reducing inflammation, supporting thyroid health, and boosting the immune system.

Healthy cooking methods for halibut include baking, broiling, or grilling. These techniques preserve the fish's nutrients and natural flavor without adding excess fat. Pair with fresh vegetables for a complete meal.