Nutrition referenceMahi mahi is a lean, mild white fish with a firm texture and slightly sweet flavor, commonly grilled, seared, or baked.
Nutrition facts
2747658 · Foundation Foods April 2026; 2025-12-18
About this food
Mahi mahi, also called dolphinfish or dorado, is a lean saltwater fish with a firm, moist texture and a mild, slightly sweet flavor. Its sturdy fillets hold up well to high-heat cooking methods such as grilling, searing, and baking, and it is a popular choice in seafood tacos and tropical-style dishes.
Nutritionally, mahi mahi is a lean source of high-quality protein and is low in fat and carbohydrates. It also supplies B vitamins and minerals such as selenium and phosphorus. Its mild flavor and lean profile make it a versatile staple for balanced, protein-focused meals.
Plan your portion
Nutrition values are reported per 100 g of raw edible mahi mahi. A typical fillet weighs about 113 g (4 oz) and provides roughly 95 kcal. Use the serving sizes below to estimate portions when logging.
| Serving | Weight | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 84 kcal | 0.3 g | 19.8 g | 0.4 g |
| 1 fillet (4 oz) | 113 g | 94.9 kcal | 0.3 g | 22.4 g | 0.4 g |
Use the weight of the edible portion in the food state shown above.
Questions and answers
Yes. A 100 g serving of raw mahi mahi provides about 20 g of protein with very little fat.
A 100 g serving of raw mahi mahi has about 84 kcal. A typical 4 oz (113 g) fillet provides roughly 95 kcal.
Mahi mahi is commonly grilled, seared, or baked, thanks to its firm texture that holds up well to high heat.
