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Baked Mahi Mahi Calories
Lean protein, low calorie, source of omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked Mahi Mahi (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 0 g of carbs, 27.6 g of protein, 1.2 g of fat and 0 g of fiber. Its 2.4 µg of B12 covers 100% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked Mahi Mahi Nutrition Facts
Selected: 1 piece (medium) · 120 g
132
KCAL / 120G
Carbs
0g
· 0% DV
Protein
27.6g
· 55% DV
Fat
1.2g
· 2% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 91% · Fat 9%
Baked Mahi Mahi nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 108 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 27.6 g | 55% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Baked Mahi Mahi?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 132 kcal |
| 1 piece (extra small) | 60 g | 66 kcal |
| 1 piece (small) | 90 g | 99 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (medium) | 150 g | 165 kcal |
| 1 piece (large) | 180 g | 198 kcal |
| 1 serving (large) | 200 g | 220 kcal |
| 2 piece (double) | 240 g | 264 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Baked Mahi Mahi
How do you bake mahi mahi?
To make baked mahi mahi, pat the fillets dry, season with olive oil, lemon, salt and pepper, then bake at 400°F (200°C) for about 10–15 minutes, depending on thickness. It is ready when opaque and easy to flake with a fork.
What does baked mahi mahi taste like?
Baked mahi mahi has a mild, slightly sweet flavor and firm, flaky flesh. Lemon and herbs complement it without overwhelming the fish, making it a good choice if you prefer a less strongly flavored seafood dish.
What seasoning is best for baked mahi mahi?
Lemon, garlic, black pepper and fresh herbs are reliable seasonings for baked mahi mahi. Dill, parsley and thyme all work well; paprika or chili adds warmth. Use a light hand so the seasoning does not hide the fish’s mild flavor.
How do you keep baked mahi mahi from drying out?
Keep baked mahi mahi moist by coating it lightly with oil and taking it out as soon as it turns opaque and flakes easily. Covering the baking dish with foil helps retain moisture, especially for thinner fillets.
Can you bake mahi mahi from frozen?
Yes, you can bake mahi mahi from frozen, but thawing it in the refrigerator first gives more even results. If baking it frozen, expect it to take longer and check the thickest part for doneness rather than relying only on the recipe time.
Should you bake mahi mahi with the skin on?
Yes, you can bake mahi mahi with the skin on; place the fillet skin-side down to help protect the flesh as it cooks. The skin is edible if you like it, but you can also leave it on your plate after serving.
How can you tell when baked mahi mahi is done?
Baked mahi mahi is done when its flesh is opaque and separates easily with a fork. For a temperature check, the thickest part should reach 145°F (63°C); avoid continuing to cook it once it reaches that point, or it may dry out.
What should you serve with baked mahi mahi?
Serve baked mahi mahi with roasted vegetables, a green salad, rice or potatoes. For a lighter meal, pair it with vegetables and a lemony dressing; a simple sauce or salsa can add moisture without overpowering the fish.
How long does baked mahi mahi last in the fridge?
Store leftover baked mahi mahi in a covered container in the refrigerator and eat it within three to four days. Reheat only the portion you plan to eat, covered and gently, so the fish is less likely to become dry.
Is baked mahi mahi a good choice during pregnancy?
Yes, fully cooked baked mahi mahi can fit into a pregnancy diet, but mahi mahi is considered a fish to limit because of its mercury content. Follow current local advice on fish portions and frequency, and ask your clinician if you have individual concerns.
Baked Mahi Mahi Vitamins & Minerals
Vitamins
B12
2.4µg · 100% DV
B3
7.8mg · 49% DV
B6
0.48mg · 28% DV
B5
0.96mg · 19% DV
Minerals
Selenium
42µg · 76% DV
Phosphorus
240mg · 34% DV
Iodine
48µg · 32% DV
Potassium ⭐
480mg · 14% DV
Sodium
108mg · 5% DV
Baked Mahi Mahi Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Mahi Mahi
To burn the 132 calories in 1 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Baked Mahi Mahi?
Baked Mahi Mahi is mahi-mahi, a firm-fleshed tropical fish, cooked in the oven. The mild, slightly sweet white meat takes well to simple seasoning, and baking is a straightforward way to let its flavour come through; it is not tied to one single regional recipe.
Across its warm-water range and in English-speaking kitchens worldwide, it is often served with lemon, herbs, salad or roasted vegetables. It is a lean source of protein: a 100 g portion has 23 g of protein and 1 g of fat. For a lighter meal, use just a little oil and avoid overbaking so the fish stays moist.
How Nutritious Is Baked Mahi Mahi?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Baked Mahi Mahi Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Baked Mahi Mahi Contain Allergens?
Contains these allergens:
Which Diets Is Baked Mahi Mahi Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Baked Mahi Mahi Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.24g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 0:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.