🐟 protein
Calories in Halibut
125kcal
Per 4 oz fillet (113g)
Protein
24.9g
Carbs
0g
Fat
2.6g
AskCalories
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Halibut — firm white fish, mild flavor, holds up to grilling.
Higher omega-3 than cod. Pricier. Selenium-rich.
Best for
- cutting or high-protein days — 22g protein / 100g at 111 kcal
- meals where you want volume of protein without a fat bomb
Watch out
- restaurant versions that are breaded, sauced, or cooked in oil — the log is for the plain item
- weighing cooked vs raw without matching the database state
How to log it
Prefer weighing halibut after cooking if that is how you eat it, or stick to one convention. 4 oz fillet (~113g) is the practical unit in the app.
Where it fits the day
Fits as the protein anchor. Pair with a carb and produce so the plate is not only lean protein and boredom.
Cooked, grilled, fried & breaded
The page numbers are for plain halibut. Oil, breading, and restaurant sauces change the estimate — typical kcal per 100g:
| Method | Typical kcal / 100g | Why it moves |
|---|---|---|
| Grilled / baked (plain) | ~111 | Matches the page numbers |
| Pan-cooked with oil | ~124–144 | Cooking fat on a lean cut |
| Breaded & fried | ~167–211 | Breading + frying oil |
| Restaurant sauced | ~139–189 | Butter, cream, glaze, or heavy sauce |
These are typical ranges, not lab measurements. Restaurant recipes, oils, and sauces vary — treat them as logging estimates and edit if your plate looks heavier.
Common serving sizes
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 4 oz fillet (113g) | 125 | 24.9g | 0g | 2.6g |
| 6 oz steak (170g) | 189 | 37.4g | 0g | 3.9g |
Per 100g: 111 kcal · 22g P · 0g C · 2.3g F