Calories in halibut: 103 kcal per 100 g

What’s in a 140 g fillet

More than half of a fillet is water, which is why the calories stay low. What is left is mostly protein.

2.7 gFat

30.1 gProtein

107 gWater

0.4 gMinerals and the rest

2.7 gFat
30.1 gProtein
107 gWater
0.4 gMinerals and the rest

Below average for fish and seafood

Halibut is 103 kcal per 100 g. The 170 fish and seafood in this database average 138.

Halibut103

Fish and seafood average138

Low in sugar and salt

Low sugars and low salt by UK labelling rules, per 100 g.

Sugars, per fillet0 g

Salt, per fillet0.21 g

Vitamins and minerals in halibut

Two of the 19 reach the “high in” level, led by niacin.

86 %

Niacin (vitamin B3)

13.7 mg in a 140 g fillet

39th of 161 fish and seafood

Niacin contributes to normal energy-yielding metabolism, to normal psychological function and to the reduction of tiredness and fatigue.

Vitamin B120.0014 mg56 %

Phosphorus280 mg40 %

Vitamin B60.53 mg38 %

Iodine0.056 mg37 %

Potassium574 mg29 %

Only a trace

Vitamin C

Show all 19 with amounts

Niacin (vitamin B3)13.7 mg, 86 %

Vitamin B120.0014 mg, 56 %

Phosphorus280 mg, 40 %

Vitamin B60.53 mg, 38 %

Iodine0.056 mg, 37 %

Potassium574 mg, 29 %

Chloride84 mg, 11 %

Vitamin E1.2 mg, 9.9 %

Magnesium35 mg, 9.3 %

Thiamin (vitamin B1)0.1 mg, 8.9 %

Biotin0.0042 mg, 8.4 %

Pantothenic acid (vitamin B5)0.43 mg, 7.2 %

Riboflavin (vitamin B2)0.1 mg, 7 %

Folate0.0126 mg, 6.3 %

Zinc0.56 mg, 5.6 %

Copper0.06 mg, 5.6 %

Calcium40.6 mg, 5.1 %

Iron0.7 mg, 5 %

Manganese0.01 mg, 0.7 %

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

What halibut doesn’t give you. And where to find it.

No recorded vitamin C, and only 4 % of the zinc reference intake and 3.6 % of the iron reference intake per 100 g.

Vitamin C

Tracein halibut

Find it inCherries, West Indian2150 % per 100 g

Zinc

4%in halibut, per 100 g

Find it inOysters, raw592 % per 100 g

Iron

3.6%in halibut, per 100 g

Find it inThyme, dried, ground883 % per 100 g

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Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Halibut against other fish and seafood

Per 100 g, halibut has the most niacin of the 6 here, ahead of coley (baked).

9.8mg

7.8mg

6.2mg

5.5mg

5.1mg

4.4mg

Halibut, flesh only, rawthis page

Coley, baked−2 mg

Crab, purchased cooked−3.6 mg

Whelks, boiled−4.3 mg

Parrot fish, raw−4.7 mg

Katla, raw−5.4 mg

All values per 100 g, from the same dataset. Differences are against halibut.

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Questions about halibut

The questions people ask about halibut, answered from the dataset.

How many calories are in a portion of halibut?

A typical portion (140 g, one fillet) gives 144 kcal. Per 100 g the figure is 103 kcal.

Is halibut high in niacin?

Yes. Halibut, flesh only, raw has 9.8 mg niacin per 100 g, 61 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals does halibut have most of?

By share of the daily reference intake: niacin (9.8 mg, 61 %), vitamin B12 (0.001 mg, 40 %) and phosphorus (200 mg, 29 %) per 100 g.

Is halibut a good source of protein?

Halibut, flesh only, raw has 21.5 g protein per 100 g, 83 % of the energy, which meets the UK threshold for “high protein”.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-073, Halibut, flesh only, raw, published by Public Health England under the Open Government Licence v3.0. Main data references: Fish and Fish Products Supplement, 1993. Values are per 100 g of the edible part; a fillet is 140 g, one fillet, the usual UK portion for fish and seafood. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 170 fish and seafood kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.