Halibut vs Salmon: Calories and Nutrition Compared (2026)
Halibut and salmon are both nutritious fish options with distinct nutritional profiles.
Salmon is higher in protein, with 24.6 g compared to halibut's 22.5 g. Halibut has fewer calories at 111, while salmon has 153 calories.
Halibut and salmon are popular seafood choices, each offering unique nutritional benefits. This comparison focuses on their calorie and protein content, helping you make informed dietary decisions.
What Is the Difference Between Halibut and Salmon?
Halibut is a flatfish known for its mild flavor and firm texture. It is commonly found in the North Pacific and is a popular choice for grilling and baking. Salmon is a fatty fish recognized for its rich taste and high omega-3 fatty acid content. It is widely consumed and available in various forms, including fresh, smoked, and canned.
Halibut vs Salmon: Nutrition Side by Side
The following table provides a side-by-side comparison of halibut and salmon's nutritional values.
| Nutrient (per 100 g) | Halibut (cooked) | Salmon (cooked) |
|---|---|---|
| Calories | 111 kcal | 153 kcal |
| Protein | 22.5 g | 24.6 g |
| Carbs | 0 g | 0 g |
| Sugar | 0 g | 0 g |
| Fat | 1.6 g | 5.3 g |
| Fiber | 0 g | 0 g |
| Sodium | 82 mg | 90 mg |
Which Is Better, Halibut or Salmon?
For weight loss: Halibut has fewer calories at 111, while salmon contains 153 calories per 100 g.
For muscle and protein: Salmon provides more protein at 24.6 g compared to halibut's 22.5 g per 100 g.
For low-carb or low-sugar: Both halibut and salmon contain 0 g of carbs and sugar.
How to Track Halibut and Salmon Accurately
It's easy to misjudge portion sizes and macros when preparing fish dishes, which can affect overall nutritional intake. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
How We Compiled These Numbers
The numbers presented are rounded reference values for educational use, not medical advice. Always consult with a healthcare professional for dietary recommendations. Values are per 100 g from USDA FoodData Central.
Frequently Asked Questions (FAQ)
Which has more protein?
Salmon has 24.6 g of protein, while halibut has 22.5 g of protein per 100 g.
Which has fewer calories?
Halibut has 111 calories, while salmon has 153 calories per 100 g.
What is the fat content in halibut?
Halibut contains 1.6 g of fat per 100 g.
What is the sodium content in salmon?
Salmon has 90 mg of sodium per 100 g.
Are there any carbs in halibut?
Halibut contains 0 g of carbs per 100 g.
What is the sugar content in salmon?
Salmon contains 0 g of sugar per 100 g.
Key Takeaways
- Halibut has 111 calories per 100 g.
- Salmon has 153 calories per 100 g.
- Halibut contains 22.5 g of protein per 100 g.
- Salmon contains 24.6 g of protein per 100 g.
- Both fish have 0 g of carbs and sugar.
- Halibut has 1.6 g of fat, while salmon has 5.3 g of fat per 100 g.
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