Wahoo is a type of saltwater game fish, appreciated by deep-sea anglers for its hard strikes, fast runs and snow-white flesh that has a mild flavor, sometimes compared to the taste of albacore tuna. Wahoo do not school as other similar species, such as mackerel or tuna, and are therefore less commonly found in the marketplace. Served baked, poached or broiled, wahoo is a good source of high-quality protein.
A 3-oz. serving of cooked wahoo weighs about 85 g; proteins provide 19 g, fats account for just over 14 g, and 47 g are composed of water. There is no dietary fiber in a serving of wahoo.
One serving of wahoo contains around 211 calories. Around 129 calories come from fat, while proteins provide around 76 calories. An insignificant amount of calories come from carbohydrates. As part of a typical 2000-calorie daily diet, a 3-oz. serving is just over 10 percent of the recommended daily intake of calories.
Wahoo is a significant source of many important vitamins. A 3-oz. serving of the fish contains over 200 percent of the recommended daily intake, or RDI, of vitamin B12 and over 270 percent of the RDI for vitamin D. Other significant quantities of vitamins include niacin at 58 percent, riboflavin at 28 percent and vitamin B6 at 20 percent of the RDI. Other less substantial amounts include vitamins A, C, E and K, folate and thiamin.
The same serving size of wahoo is also a good source of certain dietary minerals, including selenium at almost 75 percent, phosphorus at 26 percent and magnesium at 16 percent of the RDI. Smaller amounts of calcium, iron, zinc and potassium are also present in one serving.
While wahoo is a good source of dietary protein, the Florida Fish and Wildlife Research Institute indicates that wahoo is among the species of saltwater fish that contain high levels of mercury. The Environmental Defense Fund recommends that adults should eat no more than two servings and children no more than one serving of wahoo per week to avoid excessive amounts of mercury within the diet.
- Institute of Medicine, National Academies: Dietary Reference Intakes
- U.S. Department of Agriculture: Nutrient Data Laboratory
- New England Aquarium: Wahoo, While-Caught
- National Marine Fisheries Service: Atlantic and Gulf Wahoo
- Florida Fish and Wildlife Research Institute: Wahoo and Mercury
- Environmental Defense Fund: Wahoo