Calories in Mahi Mahi: Nutritional facts for Mahi Mahi Types

A 100g (3.53oz) serving of grilled Mahi Mahi contains 109 calories. A 100g (3.53oz) cooked Mahi Mahi fillet contains 109 calories. A 100g (3.53oz) serving of raw Mahi Mahi contains 85 calories.

One kilogram (2.2lbs) of grilled Mahi Mahi contains 1,090 calories. One kilogram of a cooked Mahi Mahi fillet contains 1,090 calories. One kilogram of raw Mahi Mahi contains 850 calories.

One ounce (28.35g) of grilled Mahi Mahi contains 31 calories. The Mahi Mahi protein per ounce is 6.7g. One ounce of a cooked Mahi Mahi fillet contains 31 calories. One ounce of raw Mahi Mahi contains 24 calories.

The calorie content of one whole Mahi Mahi fish is not a standard measurement, as the size of the fish can vary from under 5kg (11lbs) to over 18kg (40lbs). A standard restaurant fillet of Mahi Mahi weighing 170g (6oz) contains 185 calories when grilled.

The consumption of Mahi Mahi is associated with several health advantages due to its dense nutritional profile, as detailed below:

• Excellent Source of Lean Protein: Mahi Mahi provides a large amount of high-quality protein with very little fat. This protein is essential for building and repairing muscle tissue, producing enzymes and hormones, and maintaining overall body function. A diet rich in lean protein is effective for weight management because it promotes satiety (Paddon-Jones, D., et al., 2008, Protein, weight management, and satiety).
• Supports Cardiovascular Health: Mahi Mahi is rich in selenium and contains omega-3 fatty acids, potassium, and niacin, all of which support heart health. Selenium is a powerful antioxidant that helps reduce oxidative stress, while potassium helps control blood pressure. Omega-3s and niacin can help lower triglyceride levels and improve cholesterol profiles (Mozaffarian, D., & Rimm, E. B., 2006, Fish intake, contaminants, and human health: evaluating the risks and the benefits).
• Boosts Immune System Function: The high selenium content in Mahi Mahi is crucial for a healthy immune system. Selenium plays a key role in reducing inflammation and enhancing the body's response to infection. A deficiency in selenium can impair immune cell function (Hoffman, P. R., & Berry, M. J., 2008, The influence of selenium on immune responses).
• Promotes Healthy Brain and Nerve Function: Mahi Mahi is a good source of B vitamins, including B6 and B12. These vitamins are vital for proper brain development and function. They are involved in the synthesis of neurotransmitters and the maintenance of the myelin sheath that protects nerve cells (Kennedy, D. O., 2016, B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review).

Mahi Mahi is a nutritious fish, but there are some potential considerations associated with its consumption, which are outlined below:

• Scombroid Poisoning Risk: Mahi Mahi is one of the fish species susceptible to developing high levels of histamine if not handled and refrigerated properly after being caught. This can lead to scombroid poisoning, an allergy-like reaction. An alternative with lower risk is a fish like cod or pollock. A suggested practice is to purchase Mahi Mahi from reputable suppliers who can ensure a proper cold chain (Hungerford, J. M., 2010, Scombroid poisoning: a review).
• Mercury Content: Mahi Mahi contains low to moderate levels of mercury. While it is considered a "Good Choice" by the FDA, meaning one serving per week is safe for most people, high consumption can lead to an accumulation of mercury. An alternative with lower mercury levels is salmon or shrimp. The daily suggested amount for vulnerable populations like pregnant women is to adhere to the one-serving-per-week guideline (U.S. Food & Drug Administration, 2021, Advice about Eating Fish).
• Sustainability Concerns: The sustainability of Mahi Mahi fisheries varies by region. Some are well-managed, while others face pressure from overfishing or high levels of bycatch. Choosing Mahi Mahi caught by U.S. fisheries, which are highly regulated, is a more sustainable option. An alternative is to look for fish certified by the Marine Stewardship Council (MSC) (Monterey Bay Aquarium Seafood Watch, 2023, Mahi-mahi report).

Yes, Mahi Mahi is good for consumption because the fish offers a powerful combination of lean protein, essential minerals, and vitamins. For heart health, Mahi Mahi delivers a high concentration of selenium, a mineral that acts as an antioxidant to protect against cellular damage, and potassium, which helps regulate blood pressure. For metabolic health, the rich supply of B vitamins, especially niacin and B6, is crucial for converting food into energy. For immune health, the selenium in Mahi Mahi is vital for proper immune response and reducing inflammation. 

Research indicates that higher selenium intake is associated with a lower risk of cardiovascular disease (Flores-Mateo, G., et al., 2006, Selenium and coronary heart disease: a meta-analysis). Another study shows that B vitamins play a critical role in cellular metabolic processes, which are fundamental for overall health (Depeint, F., et al., 2006, Mitochondrial function and toxicity: role of B vitamins). Finally, adequate protein intake from sources like Mahi Mahi is essential for maintaining muscle mass and function, particularly as people age (Bauer, J., et al., 2013, Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group).

Yes, Mahi Mahi has enough omega-3 fatty acids to provide heart health benefits, although it is not as rich in these fats as oily fish like salmon or sardines. A 100g serving of Mahi Mahi contains about 114mg of combined EPA and DHA, the two primary omega-3s linked to cardiovascular health. While this amount is lower than the levels found in fatty fish, consistent consumption of fish like Mahi Mahi still provides a meaningful intake of these essential fatty acids. The American Heart Association recommends eating fish at least twice a week, and including lean fish like Mahi Mahi helps meet this goal and contributes to the overall intake of omega-3s. These fatty acids are known to reduce inflammation, lower blood pressure, decrease triglycerides, and reduce the risk of heart attack and stroke. 

A meta-analysis of studies confirmed that consumption of fish and omega-3 fatty acids reduces the risk of coronary heart disease mortality (Marckmann, P., & Grønbaek, M., 1999, Fish consumption and coronary heart disease mortality. A systematic review of prospective cohort studies). Another large-scale study found that even moderate fish consumption was associated with a lower risk of fatal heart disease (He, K., et al., 2004, Fish consumption and risk of stroke in men). Research has also shown that the benefits of fish consumption for heart health are well-established and are a key part of dietary guidelines for cardiovascular disease prevention (Kris-Etherton, P. M., et al., 2002, Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease).

The calorie content does not change between the two types of Mahi Mahi. Both the common Mahi Mahi and the pompano dolphinfish are very lean fish with a similar nutritional composition. A 100g cooked serving of either species contains 109 calories. This consistency is because both species belong to the same genus, live in similar habitats, and have a similar diet. The calorie count is low due to the very low fat content of the fish. Therefore, there is no highest or lowest calorie type between the two recognized species of Mahi Mahi.

Mahi Mahi is not used in desserts in any standard culinary tradition. The use of this fish in a sweet dish would be confined to highly experimental, avant-garde cuisine.

When Mahi Mahi is grilled, the macronutrient profile changes, with the protein and fat concentrations being the most impacted of the Mahi Mahi macros. Grilling is a dry-heat cooking method that causes a significant loss of moisture from the fish. As water evaporates, the remaining nutrients become more concentrated in the final cooked product. This means that a 100g serving of grilled Mahi Mahi will have a higher gram-for-gram concentration of protein and fat compared to a 100g serving of raw Mahi Mahi. The total amount of protein and fat in the original fillet does not increase, but the percentage of these macros relative to the total weight does. For example, raw Mahi Mahi contains 18.5g of protein per 100g, while grilled Mahi Mahi contains 23.67g of protein per 100g. This change is a direct result of water loss, which can be up to 25% of the original weight. A study on the effects of different cooking methods on fish confirmed that dry-heat methods like grilling lead to a higher concentration of protein and fat due to moisture reduction (García-Arias, M.T., et al., 2003, Cooking-freezing-reheating (CFR) of sardine (Sardina pilchardus) fillets. Effect of different cooking and reheating methods on the proximate and fatty acid compositions).

The origin of Mahi Mahi, or Coryphaena hippurus, as a food fish is tied to coastal and island cultures in tropical and subtropical seas worldwide. The name "Mahi-Mahi" comes from the Hawaiian language and means "strong-strong," a reference to the fish's power. For centuries, Polynesian voyagers and other coastal peoples in the Pacific, Caribbean, and Atlantic fished for Mahi Mahi as a primary source of protein. Its fast growth rate and abundance made it a reliable resource. Early fishing methods were simple, using lines and hooks from canoes. The fish's brilliant, iridescent colors made it a prized catch. In Hawaiian cuisine, Mahi Mahi was traditionally prepared by wrapping the fish in ti leaves and cooking it in an imu, an underground oven, a dish known as laulau. In the Caribbean and Florida, the influence of Spanish and African culinary traditions led to preparations like grilling, blackening, or serving the fish with citrus and tropical fruit salsas. The rise of sport fishing in the 20th century, particularly in Florida and Hawaii, elevated the status of Mahi Mahi from a local staple to a popular menu item in restaurants across the United States. Dishes like the grilled Mahi Mahi sandwich and Mahi Mahi tacos became iconic representations of American coastal and resort dining.