What's Healthier, Mahi Mahi or Tilapia? A Complete Nutritional Breakdown

December 14, 2025 •

4 min read

Per 100g, mahi mahi typically contains fewer calories than tilapia, but tilapia can be higher in protein. The question of what's healthier, mahi mahi or tilapia, is not a simple one, as the answer depends on several nutritional, sourcing, and sustainability factors.

Quick Summary

This article provides a nutritional breakdown and comparison of mahi mahi and tilapia. It examines key factors like omega fatty acid balance, calorie count, potential contaminants, and farming practices to inform your choice.

Key Points

Omega-3s vs. Omega-6s: Mahi mahi offers a more balanced omega fatty acid profile, while farmed tilapia can be high in omega-6s, potentially contributing to inflammation.
Sourcing is Critical: The healthiness of tilapia depends heavily on its source; choose responsibly farmed fish from regions like Ecuador or Peru and avoid those from unknown sources.
Nutrient Differences: Tilapia is a better source of vitamin B12 and D, while mahi mahi provides more niacin and a broader B-vitamin complex.
Mercury Levels: Tilapia has very low mercury levels, making it a safer option for frequent consumption by sensitive groups, while mahi mahi has moderate levels.
Overall Fat and Calories: Mahi mahi is the leaner, lower-calorie choice, whereas tilapia is slightly higher in calories and total fat.
Personal Priorities: The best choice depends on your priorities; consider omega balance (mahi mahi), specific vitamin needs, or low mercury (tilapia).

Introduction: Deciphering the Seafood Aisle

Both mahi mahi and tilapia are popular seafood choices known for their mild flavor and versatility. However, their reputations and nutritional profiles can differ significantly, leading many to question which is the healthier option. While mahi mahi is a wild-caught, lean-fleshed fish, tilapia is predominantly farm-raised, and its health benefits can vary widely depending on its source. A closer look at the nutritional details, sourcing, and health implications is necessary to determine the best choice for your dietary needs.

The Nutritional Showdown: Mahi Mahi vs. Tilapia

At a glance, both fish offer a good source of lean protein. However, a deeper look reveals notable differences in their fat content, vitamin profile, and mineral composition. Below is a comparison of their nutritional values per 100-gram serving.


Nutrient	Mahi Mahi (approx.)	Tilapia (approx.)
Calories	109 kcal	128 kcal
Protein	23.72 g	26.15 g
Total Fat	0.9 g	2.65 g
Omega-3s	0.149 g (total)	0.18 g (total, but variable)
Omega-6s	0.081 g (approx.)	0.6 g (approx.)
Vitamin B12	0.69 µg	1.86 µg
Vitamin D	0 IU	150 IU (3.7 µg)
Selenium	46.8 µg	54.4 µg
Mercury	Moderate	Very Low

Mahi Mahi: The Lean, Omega-3 Powerhouse

Mahi mahi is a wild-caught fish prized for its firm texture and rich nutritional profile. It is lower in overall fat and calories compared to tilapia, making it an excellent choice for those managing their weight. While its total omega-3 content isn't exceptionally high compared to fish like salmon, the balance of omega-3 to omega-6 fatty acids is more favorable than that of conventionally farmed tilapia. Mahi mahi is also a fantastic source of other essential nutrients, including:

Vitamins: Rich in B vitamins, particularly niacin (B3), B5, B6, and B12, which are crucial for energy production and brain function. It also contains Vitamin A, which tilapia lacks.
Minerals: A good source of selenium, a powerful antioxidant that supports heart health and immune function. It also contains magnesium, iron, and potassium.

Tilapia: The Affordable, Protein-Rich Option

Tilapia is a versatile, mild-flavored fish that is widely consumed and generally inexpensive. Its high protein content is a definite plus for muscle repair and building. It is also packed with several important vitamins and minerals:

Vitamins: An excellent source of vitamin B12, which is vital for red blood cell production and nervous system health. It also provides a significant amount of vitamin D, a nutrient hard to find in many foods.
Minerals: High in selenium and phosphorus, contributing to strong bones and immune support.

The Sourcing Dilemma: Farmed vs. Wild-Caught

The most significant debate around tilapia concerns its farming practices. The vast majority of tilapia consumed worldwide is farm-raised, and the conditions can vary drastically. Some farms, particularly in China, have been associated with concerns over contaminated feed and unsanitary conditions, impacting the fish's nutritional quality and safety. For instance, tilapia from such farms can have an inflammatory omega-6 to omega-3 ratio, which is linked to increased risk for chronic diseases when consumed excessively.

Mahi mahi, being wild-caught, avoids these farming issues. While it may contain moderate mercury concentrations, responsible sourcing and moderate consumption can mitigate this risk. The U.S. Food and Drug Administration (FDA) provides guidance on mercury levels and safe consumption for various fish species.

How to Choose Safer Tilapia

To enjoy tilapia's benefits while minimizing risks, consider these tips:

Source matters: Opt for tilapia sourced from reputable regions like Ecuador, Peru, Colombia, Indonesia, or Taiwan.
Look for certifications: Choose products certified by organizations like the Aquaculture Stewardship Council (ASC) or Best Aquaculture Practices (BAP) to ensure responsible farming.

Health Implications and the Omega Ratio

Both fish contain omega-3 and omega-6 fatty acids, but their ratio is crucial. While omega-3s are anti-inflammatory, excessive omega-6s can contribute to inflammation, an underlying factor in many chronic diseases. With a higher proportion of omega-3s and better overall fat balance, mahi mahi generally presents a healthier fatty acid profile than conventionally farmed tilapia. However, tilapia's high omega-6 content is only a concern when viewed in the context of an overall Western diet already rich in these fatty acids. For an overall balanced intake, choosing fattier fish high in omega-3s, like salmon, is often recommended.

Making the Healthiest Choice for You

Your personal health goals, budget, and access to responsibly sourced fish will determine the better option. If you prioritize a more favorable omega fatty acid ratio and are comfortable with moderate mercury levels, wild-caught mahi mahi is the better choice. If you seek a budget-friendly source of lean protein and essential vitamins and can ensure it comes from a responsibly-farmed source, tilapia is a perfectly healthy option.

Conclusion: Wild vs. Farmed, Quality vs. Quantity

Ultimately, there is no single answer to what's healthier, mahi mahi or tilapia. Mahi mahi offers a generally superior omega fatty acid profile and fewer calories per serving, making it a strong contender for heart health and weight management. Tilapia provides abundant protein, vitamin B12, and vitamin D at a low cost. The critical distinction lies in sourcing. While wild-caught mahi mahi is consistently a good choice, tilapia's healthfulness depends heavily on where and how it was farmed. Consumers should prioritize certified or responsibly-sourced tilapia to maximize its nutritional benefits and minimize potential risks.

Find official guidance on fish consumption from the U.S. Food and Drug Administration.

Healthy Ways to Prepare Fish

Regardless of which fish you choose, the preparation method significantly impacts its healthiness. Avoid deep-frying and opt for healthier techniques to get the most nutritional value.

Baking or Broiling: Cooking with minimal oil and enhancing flavor with herbs, spices, and citrus.
Pan-Searing: A quick method that uses a small amount of healthy oil to create a flavorful crust.
Grilling: Creates a smoky flavor and keeps the fish moist without excess oil.
Steaming: A gentle method that preserves nutrients and moisture.

Frequently Asked Questions

Not necessarily, but it is a common concern. The nutritional profile of farmed tilapia is highly dependent on its feed. Tilapia fed corn and soy-based diets have a significantly less favorable omega-3 to omega-6 ratio than those fed algae or other omega-3 enriched feeds.

Mahi mahi has moderate levels of mercury, so pregnant or nursing women and young children should eat it infrequently or in limited amounts. Lower-mercury alternatives like responsibly-sourced tilapia are often a better choice for this demographic.

Check the packaging for the country of origin. Reputable sources include Ecuador, Peru, Colombia, and Taiwan. You can also look for certifications from organizations like the Aquaculture Stewardship Council (ASC) or Best Aquaculture Practices (BAP).

For heart health, the omega-3 to omega-6 ratio is important. Mahi mahi generally has a more favorable ratio. However, eating any fish as part of a balanced diet is linked to lower cardiovascular risk, and both can be beneficial depending on sourcing.

This reputation largely comes from reports of unsanitary and poor farming practices, particularly in Asia. However, responsibly-farmed tilapia from regions with strict regulations, like the U.S. or Ecuador, is perfectly safe and clean to eat.

While both are excellent sources, tilapia is often cited as having slightly more protein per 100g serving than mahi mahi.

While mahi mahi is a good source of omega-3s, it is not as rich as fatty fish like salmon, sardines, or mackerel. It is best to diversify your fish choices to ensure a sufficient intake of these beneficial fatty acids.