Group · Fish
Halibut
The halibut is a large flatfish of cold seas, prized for its white, firm and delicate flesh. It is sold fresh, frozen or smoked, as steaks, cutlets or fillets, which makes it a versatile product in the kitchen. With around 96.5 kcal per 100 g, it belongs to the category of lean to semi-oily fish, while offering a good amount of protein. Its interesting nutrition facts (nearly 21.2 g of protein, 0 g of carbohydrate and only 1.31 g of fat) make it a great choice in a balanced diet, whether you want to diversify your protein sources or put together light, filling meals.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 97 kcal |
| Kilojoules | 409 kJ |
| Protein | 21,2 g |
| Fat | 1,4 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- DHA0,26 g104 %
- EPA0,15 g60 %
- Vitamin B120,96 µg38 %
- Phosphorus221 mg32 %
- Vitamin B34,9 mg31 %
- Vitamin B60,38 mg27 %
- Potassium424 mg21 %
- Copper0,2 mg20 %
See the other 15 nutrients
- Total omega-30,45 g18 %
- Iodine12,6 µg8 %
- Magnesium23 mg6 %
- Vitamin B912 µg6 %
- Vitamin E0,64 mg5 %
- Vitamin A40 µg5 %
- Vitamin B50,28 mg5 %
- Iron0,65 mg5 %
- Vitamin B10,05 mg5 %
- Vitamin B20,06 mg5 %
- Zinc0,45 mg5 %
- Omega-3 ALA0,04 g2 %
- Calcium15 mg2 %
- Manganese0,01 mg1 %
- Omega-6 LA0,02 g0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
The halibut lends itself to many preparations. Its firm flesh stands up well to cooking, but it tends to dry out if overcooked. Choose gentle cooking: steamed, baked in parchment, poached or pan-fried over moderate heat for just a few minutes. You can find other techniques in our article on gentle cooking that preserves nutrients. A portion of 120 to 150 g suits a meal, served with green vegetables and a wholegrain cereal.
Varieties and forms: there is Atlantic halibut and Pacific halibut, as well as Greenland halibut, which is fattier and ideal for smoking. Smoked halibut is eaten cold in thin slices, like salmon. To compare with other white fish, take a look at cod or turbot, which are just as lean and tasty.
Nutritional value: halibut is an excellent source of high-quality protein, with nearly 27 g per 100 g, and contains no carbohydrate or fibre. It provides minerals such as selenium, phosphorus and magnesium, as well as B vitamins. Its moderate fat content includes good-quality fatty acids. Its glycaemic index is zero, which makes it an interesting food for keeping appetite steady.
For active people: thanks to its high protein content and low calorie density, halibut has its place in a recovery meal after exercise. It provides the amino acids needed for muscle repair without overloading fat intake. Combined with starchy foods, it is an ideal addition to a plate when bulking or cutting. To go further, see our guidance on fitness nutrition.
Storage: keep fresh halibut in the fridge and eat it within 1 to 2 days, or put it in the freezer. Thaw it slowly in the fridge to preserve its texture.
- Avoid very fatty or breaded sauces, which weigh down a naturally light fish.
- Watch the added salt with smoked versions.
- Vary the species to enjoy a wide range of fish.
Find all the species in our fish family to put together varied, balanced menus.