Fish, halibut, Greenland, raw
FDC 171965oz (85 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 50 · -25 vs Fish & seafood medianRaw Greenland halibut scores 50 of 100, a Fair rating that ranks 55th of 60 in the Fish & seafood category, well below the category median of 75. Protein is the standout, reaching 29% DV per 100 grams.
This is a fattier flatfish than standard Atlantic halibut, typically baked, pan seared, or smoked, with a 3 ounce portion, 85 grams, as a reasonable serving guide. No limit is flagged in this data set, and sodium is low at 80 milligrams per 100 grams, though its fat content, 13.8 grams per 100 grams, is notably higher than leaner whitefish. Smoked chinook salmon scores higher in this category for anyone comparing fish choices.
See how this score is calculated, build a plate around fish, halibut, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 186 kcal | 9% |
| Total fat | 14 g | 18% |
| Saturated fat | 2.4 g | 12% |
| Cholesterol | 46 mg | 15% |
| Sodium | 80 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 14 g | 29% |
| Potassium | 268 mg | 6% |
| Calcium | 3 mg | 0% |
| Iron | 0.66 mg | 4% |
| Magnesium | 26 mg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 14 µg | 2% |
| Vitamin E | 0.73 mg | 5% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 158 kcal | 8% |
| Total fat | 12 g | 15% |
| Saturated fat | 2.1 g | 10% |
| Cholesterol | 39 mg | 13% |
| Sodium | 68 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 12 g | 24% |
| Potassium | 228 mg | 5% |
| Calcium | 2.6 mg | 0% |
| Iron | 0.56 mg | 3% |
| Magnesium | 22 mg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 12 µg | 1% |
| Vitamin E | 0.62 mg | 4% |
Source: USDA FoodData Central · Public domain
FDC 171965Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fish & seafood median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Fish, salmon, chinook, smokedDensity 53 vs 50Fish, butterfish, rawDensity 54 vs 50Fish, sablefish, rawDensity 54 vs 50Original analysis by NutriVerdict
In the kitchen and how to use it
Greenland halibut, also sold as turbot in some markets, is a fattier, richer relative of Atlantic and Pacific halibut, with a softer, more buttery flesh that holds up well to pan-searing, baking, or grilling. Its higher fat content compared to lean white fish gives it a more forgiving texture that stays moist even with slightly longer cooking, and it takes well to simple preparations like a lemon butter sauce, or being smoked. It is a common choice in Nordic and Northern European cooking, often served with potatoes and a light cream or herb sauce, and its skin crisps nicely when pan-seared skin-side down.
Buy Greenland halibut fresh with firm, moist flesh and a clean ocean smell, or keep frozen fillets in the freezer until ready to thaw and cook. A 3-ounce (85 g) raw serving comes from a fish with 186 calories and 14.4 g protein per 100 g, right around 29% of the Daily Value for protein, making it a straightforward centerpiece for a fish dinner. With 0 g carbohydrate and sugar and 13.8 g fat per 100 g, and 80 mg sodium per 100 g, it is a fattier fish option than lean whitefish, giving dishes more richness without needing an added sauce.
Frequently asked questions about fish, halibut
How many calories are in Greenland halibut?
Raw Greenland halibut has 186 calories per 100 g, or about 158 calories in a 3-ounce (85 g) portion.
Is Greenland halibut a good source of protein?
Yes, it provides 14.4 g of protein per 85 g serving, about 29% of the Daily Value per 100 g.
How does Greenland halibut differ from regular halibut?
It is fattier and softer-fleshed than Atlantic or Pacific halibut, with 13.8 g fat per 100 g giving it a richer, more buttery texture.