Mahi mahi Calories and Nutrition Facts
Mahi mahi has 84 calories per 100 g, with 19.8 g protein, 0.3 g carbs and 0.4 g fat. Official USDA analytical record: Mahi mahi, frozen, wild caught (FDC ID: 2747658).
A 100g serving of mahi mahi contains 84 calories, 19.8g protein, 0.3g total carbs (0.3g net carbs), and 0.4g fat.
Energy density
0.84 kcal/g
low
Protein / 100 kcal
23.6 g
satiety per calorie
Net carbs / 100 g
0.3 g
carbs minus fibre
100 kcal portion
119 g
≈ 4.2 oz
- Sugars
- 0g
- Fibre
- 0g
- Saturated fat
- 0g
- Sodium
- 52mg
Mahi mahi, frozen, wild caught nutrition facts
The table below shows the complete nutritional profile for mahi mahi, frozen, wild caught per 100 g (the laboratory analytical standard), alongside the share of the FDA Daily Value each nutrient covers. Most of its calories come from protein, and it is high in protein (19.8 g per 100 g).
| Nutrient | Per 100 g | % DV* |
|---|---|---|
| Calories | 84 kcal | — |
| Protein | 19.8 g | 40% |
| Carbohydrate | 0.3 g | 0% |
| Fat | 0.4 g | 1% |
| Sugars | 0 g | — |
| Fibre | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Sodium | 52 mg | 2% |
*Percent Daily Value per 100 g, against the FDA reference intakes for adults and children 4+ years (50 g protein, 275 g carbohydrate, 28 g fibre, 78 g fat, 20 g saturated fat, 2300 mg sodium). Total sugars has no Daily Value — the 50 g reference applies to added sugars only, and USDA reports total sugars here.
Mahi mahi calories by weight: ounces, pounds and grams
USDA publishes this food per 100 g, so here is the same profile converted to the weights a kitchen scale and a US recipe actually use. At 0.84 kcal per gram (low energy density), low energy density — generous portions stay modest in calories.
| Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28 g) | 24 kcal | 5.6 g | 0.1 g | 0.1 g |
| 100 g (3.5 oz) | 84 kcal | 19.8 g | 0.3 g | 0.4 g |
| 4 oz (113 g) | 95 kcal | 22.5 g | 0.3 g | 0.5 g |
| 8 oz / ½ lb (227 g) | 191 kcal | 44.9 g | 0.7 g | 0.9 g |
| 1 lb (454 g) | 381 kcal | 89.8 g | 1.4 g | 1.8 g |
Data sourced from USDA FoodData Central Foundation Foods dataset (public domain, CC0). Laboratory food profile and analytical measurements verified under USDA FDC ID 2747658.
View raw USDA laboratory entry →How mahi mahi compares to other fish & seafood
Against the 23 fish & seafood in this database, mahi mahi ranks 13th lowest in calories and 6th highest in protein. The category averages 100 kcal per 100 g, so this one is 16% below it. The lightest option in the category is squid (calamari), frozen, tubes only at 44 kcal per 100 g, and the protein leader is anchovies, canned in olive oil, with salt, drained at 26.9 g per 100 g.
| Fish & Seafood (by calories) | Calories | Protein | kcal/g |
|---|---|---|---|
| 🦀 Crustaceans, crab, blue swimming, lump, pasteurized, refrigerated | 81 kcal | 18.6 g | 0.81 |
| 🍽️ Halibut, frozen, wild caught | 81 kcal | 19.1 g | 0.81 |
| 🍽️ Mahi mahi, frozen, wild caught (this page) | 84 kcal | 19.8 g | 0.84 |
| 🐟 Fish, tuna, light, canned in water, drained solids | 90 kcal | 19 g | 0.9 |
| 🍽️ Snapper, frozen, wild caught | 90 kcal | 20.7 g | 0.9 |
Portion planning with mahi mahi
- 100 calories comes to about 119 g (4.2 oz).
- 20 g of protein takes about 101 g, bringing 85 kcal with it — that is 23.6 g of protein per 100 calories.
- Macro split by calories: 1% carbs, 94% protein, 4% fat.
Nutrient screening detail
The badges near the top of this page come from screening the per-100 g values against the FDA nutrient-content thresholds in 21 CFR 101.54–101.62. The regulations define those claims per reference serving rather than per 100 g, so treat these as a like-for-like comparison between foods, not as a statement about a product label:
- High protein — 19.8 g per 100 g (≥ 20% DV)
- Low fat — 0.4 g per 100 g (≤ 3 g)
- Low saturated fat — 0 g per 100 g (≤ 1 g)
- Low sodium — 52 mg per 100 g (≤ 140 mg)
- Sugar free — 0 g total sugars per 100 g (< 0.5 g)
- Keto-friendly — 0.3 g net carbs per 100 g (≤ 5 g)
Track mahi mahi for free
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Mahi mahi FAQ & Nutrition Questions
How many calories and carbs are in 100 g of mahi mahi?
One serving of 100 g provides 84 calories, 0.3 g total carbs, 19.8 g protein, and 0.4 g fat.
How many calories are in 100 g of mahi mahi?
Mahi mahi contains 84 calories per 100 g, with 19.8 g protein, 0.3 g carbohydrate, and 0.4 g fat. Use the interactive calculator above to scale to any custom amount.
What is the USDA FoodData Central (FDC) ID for mahi mahi?
The official USDA FoodData Central ID for "Mahi mahi, frozen, wild caught" is FDC ID: 2747658. You can view the verified laboratory analytical record on the USDA FoodData Central Database.
What is the macronutrient breakdown of mahi mahi?
By calories, mahi mahi is approximately 1% carbohydrates, 94% protein, and 4% fat.
How many calories are in an ounce of mahi mahi?
One ounce (28 g) of mahi mahi has 24 calories, with 5.6 g protein, 0.1 g carbs and 0.1 g fat. Four ounces (113 g) comes to 95 calories, and a full pound (454 g) to 381 calories.
How much mahi mahi is 100 calories?
About 119 g of mahi mahi supplies 100 calories, because it carries 0.84 kcal per gram (low energy density). Low energy density — generous portions stay modest in calories.
How much mahi mahi do I need for 20 g of protein?
Roughly 101 g of mahi mahi, which also brings 85 calories with it. That works out to 23.6 g of protein per 100 calories.
Is mahi mahi high or low in calories for a fish & seafood?
Mahi mahi sits 16% below the fish & seafood average of 100 kcal per 100 g, ranking 13th lowest of 23 in this category.
Is this nutrition data free to use?
Yes. The data is sourced directly from USDA FoodData Central (CC0 public domain). Viewing and scaling portions here is 100% free with no sign-up — and you can log this food free in our online food diary.