Is Mahi Mahi Good for You? An In-Depth Nutritional Guide

October 4, 2025 •

4 min read

According to the Sustainable Fisheries Partnership, over half of all global mahi mahi production is sourced sustainably or improving toward sustainability. Beyond its environmental footprint, this popular and flavorful fish is also gaining attention for its significant health benefits, prompting many to ask, is mahi mahi good for you?

Quick Summary

This article explores the nutritional benefits of mahi mahi, highlighting its high protein content, low fat profile, and moderate mercury levels. It provides an overview of its key vitamins and minerals and addresses common health concerns associated with consumption.

Key Points

Rich in Protein: Mahi mahi is an excellent source of lean protein, which is vital for muscle repair, growth, and overall body function.
Low in Fat and Calories: As a low-fat fish with fewer calories per serving than many other protein sources, mahi mahi is ideal for weight management.
Packed with Essential Nutrients: The fish is a nutritional powerhouse, providing significant amounts of selenium, B vitamins (including B12), phosphorus, and potassium.
Contains Moderate Mercury: Mahi mahi has moderate levels of mercury, so individuals in high-risk groups, such as pregnant women, should limit their intake.
Offers Healthy Omega-3s: Though leaner than oily fish like salmon, mahi mahi still contributes beneficial omega-3 fatty acids, which support heart and brain health.
Supports Sustainable Eating: When sourced from well-managed fisheries, particularly those in the U.S. using low-impact methods, mahi mahi is a sustainable seafood choice.

Understanding the Nutritional Profile of Mahi Mahi

When evaluating the health benefits of any food, a closer look at its nutritional composition is essential. Mahi mahi, also known as dolphinfish, offers an excellent source of lean protein with a low-fat and low-calorie count. This makes it a great choice for those seeking to build muscle, recover from exercise, or manage their weight. A typical 3-ounce (85-gram) cooked serving contains approximately 92 calories, 20 grams of protein, and less than one gram of fat.

Key Nutrients and Their Health Benefits

Mahi mahi is packed with essential vitamins and minerals that contribute to overall health. These nutrients play a role in everything from cellular function to disease prevention:

Selenium: This powerful antioxidant is crucial for supporting a healthy immune system and fighting inflammation throughout the body. A single serving of mahi mahi can provide more than half of the recommended daily intake.
Vitamin B12: Essential for nerve function and the creation of red blood cells, Vitamin B12 helps prevent anemia and supports brain health.
Niacin (Vitamin B3): This vitamin aids in metabolism and can help maintain healthy cholesterol levels, supporting cardiovascular health.
Phosphorus: An essential mineral for building strong bones and teeth, as well as for energy production.
Potassium: Plays a vital role in regulating blood pressure and supporting healthy heart and muscle function.
Omega-3 Fatty Acids: While leaner than oily fish like salmon, mahi mahi still provides a decent amount of beneficial omega-3s, which are linked to reducing the risk of heart disease.

Comparing Mahi Mahi to Other Popular Fish

To truly understand why mahi mahi is a healthy choice, it can be helpful to compare its nutritional profile to other seafood options. This table compares a standard 3-ounce (85-gram) cooked serving of mahi mahi and salmon.


Nutritional Aspect	Mahi Mahi (approx.)	Salmon (approx.)
Calories	92 kcal	155 kcal
Protein	20.2 g	17 g
Total Fat	0.8 g	8.8 g
Omega-3s	Moderate amount	Very high amount
B Vitamins	High in B3, B6, B12	Very high in B-complex
Selenium	Very high	High
Mercury Levels	Moderate	Low

This comparison shows that while salmon offers significantly higher omega-3s and overall B vitamins, mahi mahi is the winner for those seeking a lower-fat, lower-calorie, and higher-protein option. Its moderate mercury levels also make it a healthier choice than some larger predatory fish.

Important Considerations for Consumption

Despite its impressive health benefits, there are important factors to keep in mind when consuming mahi mahi.

Mercury Levels: The U.S. Food and Drug Administration (FDA) classifies mahi mahi as having moderate mercury levels. Pregnant or nursing women and young children should limit their intake to minimize potential risks to neurodevelopment. For the general population, a few servings per week are generally considered safe. To learn more about fish and mercury levels, consult the FDA's guidance.
Cooking Methods: The way you prepare mahi mahi can drastically impact its healthiness. Opt for grilling, baking, or pan-searing with minimal healthy fats like olive oil to avoid adding unnecessary calories and saturated fats. Frying or dousing it in heavy sauces can counteract its natural benefits.
Sourcing: Consider the sustainability of your fish. The Monterey Bay Aquarium Seafood Watch program provides recommendations, noting that mahi mahi from U.S. fisheries caught with pole-and-lines is the most sustainable choice. In contrast, sources from certain international fisheries are flagged as less sustainable due to bycatch concerns.

Conclusion: A Healthy Addition to a Balanced Diet

So, is mahi mahi good for you? The answer is a resounding yes. It provides a lean, protein-rich source of a variety of essential vitamins and minerals, including selenium, B vitamins, and potassium. While it contains less omega-3s than oilier fish like salmon, its low-calorie and low-fat profile make it an excellent alternative for those focusing on weight management. By being mindful of preparation methods and choosing sustainably sourced options, mahi mahi can be a delicious and highly nutritious part of a healthy diet.

Serving Suggestions for a Healthy Mahi Mahi Meal

Incorporating mahi mahi into your diet can be a creative and flavorful experience. Here are some healthy ideas:

Grilled Mahi Mahi with Pineapple Salsa: The mild flavor of the fish pairs perfectly with the sweet and tangy tropical salsa. Grill the fillets and top with a fresh salsa made from diced pineapple, red onion, cilantro, and jalapeño.
Blackened Mahi Mahi Tacos: A perfect choice for a flavorful weeknight meal. Season fillets with a homemade blackened spice blend and sear them. Serve in warm corn tortillas with shredded cabbage, avocado, and a squeeze of lime.
Baked Mahi Mahi with Lemon and Herbs: Simple and delicious. Place fillets in a baking dish with lemon slices, fresh herbs like thyme and oregano, a drizzle of olive oil, and bake until flaky.
Pan-Seared Mahi Mahi with Asparagus: Quickly sear the fish in a hot pan and serve alongside roasted or sautéed asparagus for a complete, protein-packed meal.

These methods maximize flavor without compromising the health benefits of this versatile fish. Experiment with different spices and fresh ingredients to find your favorite combination.

Frequently Asked Questions

Mahi mahi is a leaner, lower-calorie, and higher-protein option than salmon. Salmon, however, contains significantly more omega-3 fatty acids. The 'healthier' choice depends on your specific dietary goals, but both are nutritious options.

Mahi mahi has moderate levels of mercury. The FDA recommends that pregnant women, nursing mothers, and young children consume it in moderation, limiting intake to reduce exposure.

Yes, mahi mahi is excellent for weight loss. It is high in lean protein and low in calories, making it a satiating and low-fat option for a balanced diet.

The key health benefits include providing a rich source of lean protein, selenium, potassium, and B vitamins, all of which support immune function, heart health, and energy metabolism.

To keep mahi mahi healthy, focus on cooking methods that require minimal added fats, such as grilling, baking, or pan-searing. Pair it with fresh vegetables or a light citrus salsa for a balanced meal.

Mahi mahi is a fast-growing, highly migratory fish found in tropical and subtropical waters worldwide. Key fishing regions include Peru, Ecuador, and U.S. waters.

Mahi mahi can be a sustainable choice depending on its origin and how it is caught. Seafood Watch recommends choosing mahi mahi from U.S. fisheries caught with pole-and-lines, while advising to avoid those from certain international fisheries due to bycatch concerns.