How many calories are in mahi mahi?
One cooked mahi mahi fillet weighs 159 g and carries 173 calories. Per 100 g the cooked fish runs 109 calories, and a 3 oz portion lands at 93. Almost all of that is protein: 37.7 g in the fillet, with zero carbohydrate and 1.4 g of fat.
You'd need to walk about 35 minutes to burn the 173 calories in one cooked fillet (159 g).
How long does it take to burn off mahi mahi?
One cooked fillet (159 g) is 173 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 173 kcal |
|---|---|
| Walking, brisk | 35 min |
| Cycling, moderate | 22 min |
| Swimming, moderate | 25 min |
| Jogging | 20 min |
| Weight training, moderate | 38 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (159 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Mahi mahi quick facts
- US servings from 1 ounce to a 6 oz dinner
- Raw vs cooked mahi mahi
- Grilled and potato-crusted fillets
- Protein and cholesterol are the rows to watch
- How does mahi mahi compare?
- Most popular mahi mahi brands
- FAQ
Mahi mahi quick facts
The row on this page is SR Legacy 171992, "Fish, mahimahi, cooked, dry heat". That is the fish you actually put on the fork: mahi mahi is almost never eaten raw outside a poke bar, and "dry heat" covers grilling, broiling and baking with nothing added to the pan. The USDA fillet for that record weighs 159 g, which is what a fish counter hands you as one portion.
If you weigh your fish before it hits the grill, you want the raw record instead, and it sits lower for a reason we unpack below. Both records are in the tables further down so you can match whichever number is on your scale.
| Nutrient | Per 100 g | Per 1 fillet (159 g) | % Daily Value |
|---|---|---|---|
| Calories | 109 | 173 | — |
| Total fat | 0.9 g | 1.4 g | 2% |
| Saturated fat | 0.24 g | 0.4 g | 2% |
| Carbohydrate | 0 g | 0 g | 0% |
| Dietary fiber | 0 g | 0 g | 0% |
| Protein | 23.72 g | 37.7 g | 75% |
| Sodium | 113 mg | 180 mg | 8% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
There is no total sugars row and no added sugars row here, because plain fish flesh has no sugar of any kind and USDA does not publish added sugars or trans fat for this record. Cholesterol and potassium are published: 94 mg and 533 mg per 100 g, which works out to 149 mg of cholesterol (50% DV) and 847 mg of potassium (18% DV) in one fillet.
US servings from 1 ounce to a 6 oz dinner
| Serving | Weight | Calories |
|---|---|---|
| 1 oz cooked | 28 g | 31 kcal |
| 3 oz cooked | 85 g | 93 kcal |
| 4 oz cooked | 113 g | 123 kcal |
| One cooked fillet | 159 g | 173 kcal |
| 6 oz restaurant portion | 170 g | 185 kcal |
| Per 100 g | 100 g | 109 kcal |
The 159 g fillet and the 3 oz portion come straight from the USDA record. The 1 oz, 4 oz and 6 oz lines are our own arithmetic from the USDA 100 g figure, not USDA servings — useful, because 6 oz is what most seafood restaurants plate and 4 oz is what most home recipes call for.
One thing worth knowing before you log a restaurant plate: the 6 oz on a menu is usually the raw weight of the fillet, so the cooked fish that reaches you weighs closer to 4.7 oz. Logged as raw weight, 6 oz of mahi mahi is about 145 calories rather than 185.
Raw vs cooked mahi mahi
| Version | Per 100 g | Typical piece | Calories |
|---|---|---|---|
| Raw mahi mahi | 85 kcal | 3 oz raw (85 g) | 72 kcal |
| Raw mahi mahi fillet | 85 kcal | 1 fillet raw (204 g) | 173 kcal |
| Cooked, dry heat | 109 kcal | 3 oz cooked (85 g) | 93 kcal |
| Cooked fillet | 109 kcal | 1 fillet cooked (159 g) | 173 kcal |
Cooked mahi mahi is 28% denser than raw mahi mahi per 100 g, and none of that gap comes from added fat. The fillet simply loses about a fifth of its weight as water on the grill, so the same protein and the same calories end up packed into fewer grams. Compare the two fillet rows: 204 g raw and 159 g cooked are the same piece of fish, and both are 173 calories.
This is where most food diaries go wrong on fish. Weigh 6 oz raw, cook it, then log 6 oz cooked, and you have quietly added about 40 calories that never existed. Pick one side of the pan and stay there. Freezer-aisle labels are on the raw side almost without exception, which is why bagged fillets read 88 to 89 calories per 100 g while a Publix cooked-fillet label reads 107.
Grilled and potato-crusted fillets
| Version | Per 100 g | Typical piece | Calories |
|---|---|---|---|
| Grilled or broiled, no fat added | 109 kcal | 3 oz (85 g) | 93 kcal |
| Grilled or broiled, no fat added | 109 kcal | 6 oz (170 g) | 185 kcal |
| Potato-crusted fillet, brand | 165 kcal | 6 oz (170 g) | 281 kcal |
Grilled and broiled land on the same USDA record, because dry heat is dry heat — the calories only move when something goes into the pan with the fish. A crust is the fastest way to move them: the same 6 oz portion goes from 185 calories to 281 once it is potato-crusted, a 96-calorie jump before any sauce.
Marinades and butter finishes are not in any of these numbers. Neither is blackening seasoning, which brings sodium rather than calories. If you cook mahi mahi in fat, log the fat separately.
Protein and cholesterol are the rows to watch
Protein is the headline. One fillet delivers 37.7 g, which is 75% of the 50 g Daily Value the FDA uses on the Nutrition Facts label, for 173 calories. Even the modest 3 oz portion carries 20.2 g for 93 calories, which is why mahi mahi holds its own against chicken breast on a plate built around protein foods.
The surprise sits two rows down. Total fat is 1.4 g per fillet — 2% DV, effectively nothing — yet cholesterol is 149 mg, or 50% DV. Lean white fish is a genuinely low-fat food that still puts half a day's label allowance of cholesterol on your plate, and the Dietary Guidelines for Americans treat dietary cholesterol as something to keep low within an otherwise healthy eating pattern rather than as a hard cap. A 3 oz portion brings it down to 80 mg, or 27%.
Sodium is a non-issue in the fish itself: 180 mg per fillet, 8% DV, less than a tenth of a teaspoon of table salt. Everything you taste as "salty" in a restaurant mahi mahi arrives with the rub, the butter or the slaw. Potassium, at 847 mg per fillet, is the quiet win at 18% DV.
How does mahi mahi compare?
| Seafood | Per 100 g | US serving | Calories | Protein per 100 g |
|---|---|---|---|---|
| Mahi mahi, cooked | 109 kcal | 3 oz (85 g) | 93 kcal | 23.72 g |
| Pacific cod, cooked | 85 kcal | 3 oz (85 g) | 72 kcal | 18.73 g |
| Shrimp, raw | 85 kcal | 3 oz (85 g) | 72 kcal | 20.1 g |
| Alaska king crab, raw | 84 kcal | 3 oz (85 g) | 71 kcal | 18.29 g |
Our take: mahi mahi looks like the heaviest row here, but the table is not comparing like with like — cod is a cooked record, shrimp and crab are raw ones, and raw mahi mahi is 85 calories per 100 g, exactly level with cooked cod and raw shrimp. Cook all four and they finish within a few calories of each other. What actually separates them is protein: 23.72 g per 100 g is the highest figure in the table, ahead of shrimp at 20.1 g and cod at 18.73 g. For a calorie-controlled dinner we would take mahi mahi over cod for the extra protein per portion, and shrimp only if you want the very lowest number on the plate.
Most popular mahi mahi brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Arctic Shores Wild Caught Mahi Mahi Fillets | 89 cal |
| Great American Seafood Cedar Planked Mahi Mahi | 88 cal |
| Simply Balanced Wild Caught Mahi Mahi Fillets | 89 cal |
| Publix Mahi-Mahi Fillets | 107 cal |
| Orca Bay Skinless Mahi Mahi Fillets | 88 cal |
| Sea Best Mahi-Mahi Pieces | 89 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Mahi mahi FAQs
How many calories are in mahi mahi?
A cooked mahi mahi fillet of 159 g has 173 calories, or 109 calories per 100 g. A 3 oz portion is 93 calories and a 6 oz restaurant piece is 185. Raw fish is lower at 85 calories per 100 g, because cooking drives off water.
How many calories in a 6 oz mahi mahi fillet?
A 6 oz cooked portion weighs 170 g and comes to 185 calories, with 40.3 g of protein. That is our own arithmetic from the USDA 100 g figure of 109 calories, not a USDA serving. If the 6 oz is the raw weight, expect about 145 calories.
How much protein is in mahi mahi?
A 3 oz cooked portion carries 20.2 g of protein for 93 calories, and a whole 159 g fillet has 37.7 g, which is 75% of the 50 g Daily Value in one piece of fish. Per 100 g, cooked mahi mahi holds 23.72 g, more than cod or crab.
Does grilled mahi mahi have more calories than raw?
Yes, per 100 g: 109 calories cooked against 85 raw. Nothing is added, and the fillet loses roughly a fifth of its weight as water, so the calories concentrate. Measured by the piece the numbers match, since a 204 g raw fillet and a 159 g cooked one are both 173 calories.
How many calories in grilled mahi mahi with no oil?
Grilled with no oil, 3 oz of mahi mahi is 93 calories and a whole 159 g fillet is 173. The USDA dry heat record covers grilling, broiling and baking with no added fat, which is why the number stays this low. Oil, butter and glazes all sit on top of it.
Is mahi mahi good for weight loss?
It is one of the leanest protein options at the fish counter: 93 calories for 3 oz, with 20.2 g of protein, 0.8 g of fat and no carbohydrate. On a 400-calorie dinner plate the fish takes about a quarter of the budget and leaves plenty of room for vegetables and a starch.
Is mahi mahi high in cholesterol?
One 159 g fillet has 149 mg of cholesterol, 50% of the 300 mg Daily Value the FDA uses on the label, which is high for a fish this lean. A 3 oz portion is 80 mg, or 27%. Total fat stays tiny either way, at 1.4 g in the whole fillet.
Mahi mahi vs cod: which is lower in calories?
Cod is lower: 85 calories per 100 g cooked against 109 for mahi mahi, so 3 oz is 72 calories versus 93. Mahi mahi answers with protein, 23.72 g per 100 g against 18.73 g for Pacific cod. Per calorie the two are close enough to pick on taste.
Similar foods
- Tuna steak — 185 cal per steak, 6 oz
- Chicken Tikka Masala — 257 cal per cup
- Turkey deli meat — 89 cal for 3 slices
- Pork And Beans — 273 cal per cup
- Masoor Dal — 207 cal per cup cooked
- Mexican rice — 279 cal per cup
Count it without the math
Point the camera at the plate and BodyPal counts the fillet for you, raw weight or cooked.
