Read about the nutrition facts, health benefits, nutritional value and calories found in Halibut

Halibut Nutrition

There are numerous reasons as to why one should eat fish and there are plenty more reasons why one should consume halibuts! Apart from the delicious and sumptuous taste, texture and flavour, this fish also contains several nutritional benefits. So, whenever you land yourself at the fish counter of a supermarket, make sure that you opt for halibuts. A lean, meaty white fish that is low in sodium, fat and calories, halibut belongs to the Pleuronectidae family, which also includes the lemon sole, the common dab, the Pacific Dover sole and flukes. The name ‘halibut’ is derived from the words ‘haly’ meaning holy and ‘butt’ signifying flat. Being the largest of the flatfish and one of the largest among saltwater fish, halibut is found in both Atlantic and Pacific Oceans; namely Hippoglossus hippoglossus, which was smaller in size and Hippoglossus stenolepis respectively. Rich in several nutrients which are otherwise difficult to obtain from food sources, halibuts have a wide range of health benefits to offer. Read on to know more.



Ever since this flatfish was spotted in the waters, people have been relishing the nutritious benefits of halibut. It was mainly regarded as a holy fish since it was popular during Catholic occasions. Being a sacred fish, it was often prepared and served on holidays, during the medieval days in Europe. Historians state that halibut was a significant source of food for Native Americans and Canadian first nations. It still continues to be an important element of survival for the coastal economies. However, with increased fishing, the population of Atlantic halibut has depleted to a large extent, resulting in an endangered species. A native of the northern seawaters, the halibut population is more concentrated in the Pacific Ocean and Atlantic coasts of Newfoundland and Greenland.


Health Benefits of Halibut

  • With omega-3 fatty acids in abundance, halibut provides several cardiovascular benefits. Not only does it prevent irregular and erratic heartbeats but it also assists in stoppage of clumping of arteries. Halibuts also benefit the body by lowering cholesterol and triglycerides in the blood.

  • Being a good source of folic acid, vitamin B6 and vitamin B12, halibuts are extremely beneficial in lowering homocysteine levels in the body, which are known to cause arterial damage. A moderate consumption of this freshwater fish reduces chances of arteriosclerosis.

  • Rich in essential nutrients, particularly magnesium, eating halibuts improve blood flow and distribution of nutrients to the entire body.

  • Regular consumption of halibut has been proven to reduce the risks of developing cancers of the kidneys and colorectal. By decreasing the high blood pressure, the omega-3 fatty acids stimulate the healthy functioning of the brain and prevent osteoporosis too.

  • To maintain a healthy immune system, consuming a nutritious diet is important. Halibut is one of those foods that contain niacin, potassium, selenium, protein, omega-3 fatty acids and vitamin B6.

  • The selenium content in halibuts maintains the health of the liver. Since it is highly responsible for detoxifying and clearing potentially harmful compounds like pesticides, drugs and heavy metals, selenium also acts as a protecting agent against cancer and heart disease.

  • Studies have been carried out to prove that consuming halibut reduced the risk of certain types of strokes, such as ischemic stroke causing lack of blood supply to the brain, in both men and women.

  • A weekly consumption of fish, like halibut, provides significant reduction in the rate of coronary heart disease, as compared to eating fish occasionally.

  • When consumed in the boiled or baked form, halibut is likely to decrease the risk of atrial fibrillation, the most common type of heart arrhythmia in elders. Fried halibut, on the other hand, is unadvisable as it releases free radicals that damage the body. 

  • Studies reveal that fishermen have a lesser risk of developing leukemia, multiple myeloma and non-Hodgkin lymphoma since they consume a sufficient quantity of fish, particularly halibut.

  • A diet that includes cold water fatty fish, like halibut, helps in promoting better functioning of nervous system and protection from the occurrence of Alzheimer’s disease. It is recommended to have halibut at least thrice a week for maximum benefits.


Halibut Nutrition Facts

Amount: 1

Total Weight: 55 g


Basic Components

11 g
39.4 g
0.9 g
33 mg
Total Calories
Calories From Fat
Calories From Protein

Fats & Fatty Acids

Total Fat
5.3 g
Saturated Fat
0.95 g
Monounsaturated Fat
3.1 g
Polyunsaturated Fat
579 mg
Omega-3 Fatty Acids
444 mg
Omega-6 Fatty Acids
55 mg
Vitamin A
37 IU
36 mcg
38 mcg
2.7 mg
Vitamin B6
307 mcg
4.1 mcg
Vitamin B12
0.61 mcg
Pantothenic Acid
194 mcg
3.6 mg
289 mcg
17 mg
137 mg
240 mg
51 mg
259 mcg
18 mcg
7.7 mcg
28 mcg

How many calories in halibut (per 100 gm)

Halibut has about 175 calories per 100 gm of weight.


How to Buy Halibut


  • Just like any other fish, always purchase halibut from a reputed supplier of to obtain best quality.

  • While buying fresh and whole halibuts, look for ones that are buried in ice. As for fillets, they will be found lying on top.

  • For fresher varieties, check the flesh. This must be bright white without any signs of browning or gaping. Also, the fish should have clear eyes, clean red gills and moist scales.

  • Alternatively, you can even smell and confirm the halibut’s freshness; it must smell of seawater. In case it exudes a strong fishy, ammonia-like smell, it is not advisable to purchase it.

  • Since plastic wrapped halibut cannot be smelled and tested, it is recommended that you only buy freshly displayed fish.


Halibut Storage Tips


  • It is important to keep the halibut in cold storage. Do not keep it unrefrigerated for a long time, as these marine creatures are sensitive to temperatures.

  • Remove the halibut from its packaging and rinse it thoroughly under running water. Thereafter, pat dry completely with paper towels. Place it in a shallow pan and cover it with crushed ice. Wrap the fish in cling film and store in the coolest part of the refrigerator for up to 2 days.

  • Change the ice once or twice a day, immediately after you notice melting.

  • You can even wrap the halibut properly and put it in the freezer where it can be kept for up to 2-4 months.

More About Halibut