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  4. Mahi-mahi, raw

Fish loses 15–25% of its weight during cooking. Moisture first (Sobral et al., Compr Rev Food Sci Food Saf 2021). Per 100 g: 85 kcal, 18.5 g protein, 0.7 g fat. Lean species dry fast — moderate heat preserves weight best.

About this food

How should I track Mahi-mahi, raw?

Mahi-mahi, raw is high in vitamin d. For the most accurate tracking of Mahi-mahi, raw, weigh it raw and boneless. Fish loses 15–25% of its weight during cooking as water evaporates (USDA cooking yield data). If you are using canned fish, the drained weight is what matters — the difference between oil-packed and water-packed can be 40–80 calories per can. A quick drain-and-weigh habit saves you from hidden calories. Also keep in mind that smoked or cured fish has different values than fresh due to moisture loss and added salt.

Macro Breakdown

Macro Split: 92% Protein, 0% Carbs, 8% FatMacro Split100%
Protein92%18.5g
Fat8%0.7g

Nutrition Facts

Per 100g. Percentages reflect Daily Value (DV).

Energy
  • Calories
    85kcal—
Macronutrients
  • Protein
    18.5g37%
  • Carbohydrates
    0.0g—
  • Fat
    0.7g—
  • Fiberathlete
    0.0g0%
  • Sugar
    0.0g—
  • Saturated Fat
    0.2g—
Minerals
  • Sodium
    88mg—
  • Calciumathlete
    15mg1%
  • Ironathlete
    1mg6%
Vitamins
  • Vitamin Dathlete
    5.2mcg26%

% Daily Value based on FDA 2,000 kcal reference diet. Strength trainees have different needs — see highlighted nutrients.

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Mahi-mahi, raw — values for 170g

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Primary macros

Calories
145
kcal
Protein
31.4
g
Carbs
0.0
g
Fat
1.2
g

More nutrients

Fiber
0.0g
Sugar
0.0g
Sat. Fat
0.3g
Sodium
150mg
Calcium
26mg
Iron
2mg
Potassium
707mg
Magnesium
51mg
Zinc
1mg
Vitamin D
8.8mcg
Nutrient highlights
High in Vitamin DGood Source of Protein

Frequently Asked Questions

Mahi-mahi, raw is high in vitamin d. For the most accurate tracking of Mahi-mahi, raw, weigh it raw and boneless. Fish loses 15–25% of its weight during cooking as water evaporates (USDA cooking yield data). If you are using canned fish, the drained weight is what matters — the difference between oil-packed and water-packed can be 40–80 calories per can. A quick drain-and-weigh habit saves you from hidden calories. Also keep in mind that smoked or cured fish has different values than fresh due to moisture loss and added salt.

Mahi-mahi, raw contains 18.5g protein per 100g, which is a good source of protein. A 170g serving provides 31.4g protein.

Notable nutrients in Mahi-mahi, raw include Vitamin D and Protein. Per 100g: 18.5g protein, 0g carbs, and 0.7g fat.

Yes, Mahi-mahi, raw can be a good choice for weight loss. At 85 kcal per 100g it is low in calorie density and it is a good source of protein, which may help with satiety.

Yes, Mahi-mahi, raw is keto-friendly. With 0g total carbs and 0g fiber per 100g (0.0g net carbs), it fits easily within the daily 20-50g net carb limit.

Mahi-mahi, raw provides 85 kcal, 18.5g protein, 0g carbs, and 0.7g fat per 100g. Compare with other fish & seafood foods in our database to find the best option for your nutritional goals.

Track this food

170g(Standard)
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Evidence-based. Peer-reviewed. Adapted to you.

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Fish & Seafood

Mahi-mahi, raw

Macros per 100g

85
Calories
Protein18.5g
Fat0.7g
Carbs0.0g
Article research basis
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4,705Foods in Database
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Reviewed by Calibr8

Peer-reviewed data · Last updated March 26, 2026

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Potassium
416mg9%
  • Magnesiumathlete
    30mg7%
  • Zincathlete
    1mg5%
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    Backed by 1,316 research papers
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