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Mahi Mahi Fillet Calories
High protein, low fat, 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 Mahi Mahi Fillet (150 g) has 144 calories. That works out to 96 calories per 100 g. It contains 0 g of carbs, 33 g of protein, 1 g of fat and 0 g of fiber. Its 60 µg of Selenium covers 109% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Mahi Mahi Fillet Nutrition Facts
Selected: 1 piece (medium) · 150 g
144
KCAL / 150G
Carbs
0g
· 0% DV
Protein
33g
· 66% DV
Fat
1g
· 1% 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 94% · Fat 6%
Mahi Mahi Fillet nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.22 g | 1% |
| Trans fat | 0 g | |
| Sodium | 135 mg | 6% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 33 g | 66% |
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 Mahi Mahi Fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 144 kcal |
| 1 piece (extra small) | 75 g | 72 kcal |
| 100 g | 100 g | 96 kcal |
| 1 piece (small) | 100 g | 96 kcal |
| 1 serving (small) | 120 g | 115 kcal |
| 1 serving (large) | 180 g | 173 kcal |
| 1 piece (large) | 200 g | 192 kcal |
| 1 piece (extra large) | 250 g | 240 kcal |
| 1 piece (jumbo) | 300 g | 288 kcal |
Calculated from 96 calories per 100 g.
Frequently Asked Questions About Mahi Mahi Fillet
What is mahi mahi fillet?
Mahi mahi fillet is cut from mahi mahi, a fast-swimming fish found in warm ocean waters. The fish is also called dolphinfish, but it is not related to dolphins, which are marine mammals.
Is mahi mahi fillet dolphin meat?
No, mahi mahi fillet is fish, not dolphin meat. The name “dolphinfish” is used for mahi mahi in English, while dolphins are mammals; the similar names refer to entirely different animals.
What does mahi mahi fillet taste like?
Mahi mahi fillet has a mild, slightly sweet flavor and firm, flaky flesh. Its taste is less pronounced than many oily fish, so it pairs well with citrus, herbs, garlic, and simple marinades.
How do you cook mahi mahi fillet?
You can bake, pan-sear, or grill mahi mahi fillet. Because it is lean, it can dry out if overcooked; cook just until the flesh turns opaque and separates easily into flakes.
How do you grill mahi mahi fillet without it sticking?
Pat mahi mahi fillet dry, lightly oil the fish and clean grill grates, then cook it over a well-heated grill. Turn it only once it releases easily; its firm flesh holds together better than many delicate fish.
Does mahi mahi fillet have bones?
Mahi mahi fillet is usually sold with the backbone and larger bones removed, but small pin bones may remain. Run your fingers along the flesh before cooking and pull out any you find with clean tweezers.
Can you eat the skin on mahi mahi fillet?
Yes, mahi mahi fillet skin is edible when it has been properly cleaned and scaled. Cooking it skin-side down in a hot pan can make it crisp; check that the fillet is sold with skin before planning to serve it that way.
Is mahi mahi fillet safe to eat raw?
Mahi mahi fillet is not automatically safe to eat raw just because it looks fresh. Eat it raw only if it was specifically handled for raw consumption; cooking it thoroughly is the safer choice for ordinary supermarket fish.
Is mahi mahi fillet high in mercury?
Mahi mahi fillet is generally considered a lower-mercury choice than large predatory fish such as swordfish. People who are pregnant or follow specific fish-consumption advice should use their local seafood guidance when choosing portions.
How can you tell when mahi mahi fillet is done?
Mahi mahi fillet is done when its center is opaque and the flesh separates into flakes with gentle pressure. For a precise safety check, the FDA recommends cooking fish to an internal temperature of 145°F (63°C).
Mahi Mahi Fillet Vitamins & Minerals
Vitamins
B12
2.55µg · 106% DV
B3
6.3mg · 39% DV
B6
0.45mg · 26% DV
B2
0.2mg · 15% DV
Minerals
Selenium
60µg · 109% DV
Phosphorus
330mg · 47% DV
Iodine
45µg · 30% DV
Potassium ⭐
645mg · 19% DV
Sodium
135mg · 6% DV
Mahi Mahi Fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mahi Mahi Fillet
To burn the 144 calories in 1 piece (medium) (150 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 Mahi Mahi Fillet?
Mahi mahi fillet is the boneless portion of mahi mahi, a fish found in warm tropical and subtropical waters. It is especially familiar in Hawaii and the Caribbean, and is sold fresh or frozen in many parts of the world.
Its firm, lean flesh has a mild, slightly sweet flavour that holds together well on the grill, in a pan or in the oven. Serve it with citrus, herbs and vegetables, or use it in tacos and rice bowls. Mahi mahi fillet is high in protein and low in fat; a 100 g portion provides 22 g of protein. Because the flesh is lean, cook it just until opaque to keep it moist.
How Nutritious Is Mahi Mahi Fillet?
Nutrient density
Very 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
High
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 Mahi Mahi Fillet Processed?
NOVA 1
Unprocessed
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 Mahi Mahi Fillet Contain Allergens?
Contains these allergens:
Which Diets Is Mahi Mahi Fillet Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Mahi Mahi Fillet Fat Profile
SATURATED
0.22g
MONOUNSATURATED
0.27g
POLYUNSATURATED
0.33g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.