Fish, halibut, Atlantic and Pacific
Category: Finfish & Shellfish Products Method: Cooked, Dry Heat
Nutrition Highlights
Serving Size
Calories
94
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Protein | 77 (81.2%) |
| Fat | 12 (13.1%) |
| Total | 94 (100%) |
Serving: 3 oz [85g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 65 (76.1%) |
| Protein | 19 (22.5%) |
| Fat | 1.4 (1.6%) |
| Ash | 1.3 (1.6%) |
| Total | 85 (100%) |
Serving: 3 oz [85g]
Benefits
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High in protein, providing over 20 grams of protein per 3-ounce serving. Protein helps build and repair tissues throughout the body
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A good source of vitamin B12, important for energy production and red blood cell formation
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Contains omega-3 fatty acids EPA and DHA which have anti-inflammatory properties and may help reduce risk of heart disease
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Low in saturated fat and calories, with 3 ounces providing about 110 calories
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High in selenium, a mineral that functions as an antioxidant and plays a role in thyroid hormone metabolism
Risks
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High in omega-3 fatty acids but can also contain mercury depending on size and species. Larger fish higher up the food chain tend to accumulate more mercury
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High in protein but also high in calories depending on cooking method and amount consumed. Deep frying or pan frying adds more calories than baking or broiling
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Contains purines which can trigger gout attacks in susceptible individuals
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May contain small bones which can be a choking hazard if consumed whole without removing bones first
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Allergic reactions possible in individuals with seafood allergies
Additional Information
Fish, specifically halibut, whether Atlantic or Pacific, cooked using dry heat, is a highly nutritious food that offers numerous health benefits. It is rich in essential nutrients and can be a valuable addition to a balanced diet. However, there are also certain risks associated with consuming fish, including potential exposure to contaminants.
Halibut is an excellent source of high-quality protein, which is essential for building and repairing tissues in the body. Protein is also important for the production of enzymes, hormones, and antibodies, and it helps to maintain healthy hair, skin, and nails. Including halibut in your diet can help meet your protein requirements and support overall health.
Another significant nutritional benefit of halibut is its high content of omega-3 fatty acids. Omega-3s are essential fats that play a crucial role in brain function and heart health. They have been linked to a reduced risk of heart disease, lower blood pressure, improved cognitive function, and reduced inflammation in the body. Halibut is particularly rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two types of omega-3s that are highly beneficial for overall well-being.
In addition to protein and omega-3s, halibut provides several essential vitamins and minerals. It is a good source of vitamin B12, which is necessary for nerve function and the production of red blood cells. Vitamin B6, niacin, and riboflavin are also present in halibut, supporting energy metabolism and overall cellular health. Furthermore, halibut contains minerals such as magnesium, phosphorus, and selenium, which are vital for bone health, energy production, and antioxidant defense.
While halibut offers many nutritional benefits, it is important to be aware of potential risks associated with consuming fish. One concern is the presence of mercury and other environmental contaminants in certain species of fish, including halibut. These contaminants can accumulate in fish through their diet and pose health risks, particularly for pregnant women, nursing mothers, and young children. To minimize exposure to contaminants, it is advisable to choose smaller fish, as they generally have lower mercury levels. Additionally, following local advisories and guidelines regarding fish consumption can help ensure safe intake.
In conclusion, halibut, whether Atlantic or Pacific, cooked using dry heat, is a nutritious food choice that provides high-quality protein, omega-3 fatty acids, and various essential vitamins and minerals. Including halibut in your diet can support heart health, brain function, and overall well-being. However, it is essential to consider potential risks associated with fish consumption, such as exposure to contaminants. By making informed choices, you can enjoy the nutritional benefits of halibut while minimizing any potential risks.