If you seek a low-fat fish to make a healthful addition to your diet, check out the mahi-mahi nutrition. The North Carolina Department of Health and Human Services lists mahi-mahi as low in mercury, which makes it a healthier alternative to similar-tasting but mercury-laden fish, such as swordfish.
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Adding mahi-mahi to your diet also boosts your nutrient intake, because it contains beneficial minerals, vitamins and protein needed for good health.
Read more: Fish Oil Supplement Dosage for Adults
Count the Mahi-Mahi Calories
Each 3 ounce serving of mahi-mahi contains 93 calories, according to the USDA FoodData Central, with the majority of the calories coming from protein. Mahi-mahi protein content is 20 grams, which 43 percent of the daily protein intake requirements for women and 36 percent for men, according to the National Academies of Sciences.
This protein provides all the amino acids you need to make enzymes essential for cellular metabolism, produce hemoglobin required for oxygen transport and support healthy muscle tissue. Mahi-mahi also contains a scant 0.77 grams of fat per 3 ounce serving, making it a very lean source of protein.
Get Your B-Vitamin's
Add mahi-mahi to your diet to boost your vitamin intake, particularly vitamins B3 and B6. Both nutrients help your cells function properly by supporting cellular metabolism. Vitamin B6 plays an integral role in brain function by helping you make neurotransmitters, a family of chemicals that control your mood, internal body clock and other neurological processes. For its part, vitamin B3 helps you produce hormones.
A 3 ounce serving of mahi-mahi contains 6.3 milligrams of vitamin B3 and 0.4 milligrams of vitamin B6. That's roughly 40 percent of your daily intake requirements, as well as 31 percent of the recommended daily intake of vitamin B6, according to the National Academies of Sciences.
Minerals in Mahi-Mahi
Mahi-mahi boosts your intake of minerals, especially potassium and selenium. A 3-ounce portion contains 45 micrograms of selenium, according to the University of North Dakota, along with 453 milligrams of potassium, which is approximately 15 percent of the recommended daily intake, depending on your gender and life stage.
Both selenium and potassium are minerals that help your body deal with disease. Selenium boosts immune function so that your body can fight infectious illnesses, while potassium lowers blood pressure to help combat heart disease. Potassium also supports heart and muscle function, while selenium keeps your thyroid gland functioning properly.
As with other types of fish, mahi-mahi is low in sodium, coming in with 96 milligrams in a 3-ounce serving. According to the American Heart Association, daily sodium intake should not exceed 2,300 milligrams, or 1,500 milligrams if you have risk factors for heart disease.
Try Mahi-Mahi Recipes
Mahi-mahi's naturally sweet taste makes it an ideal pairing for fresh fruit and herb salsas, which add nutritional value to your meal without boosting your fat and sodium intake. Dice cantaloupe and papaya, then combine with seeded jalapeno and chopped cilantro for a tropical fruit salsa, or mix chopped pitted cherries and fresh mint for a flavorful, colorful option.
Practice healthful cooking methods when making mahi-mahi — choose to grill or broil it instead of frying it in oil.
- North Carolina Department of Health and Human Services: "Mercury"
- National Academies of Sciences: "Macronutrients"
- USDA FoodData Central: "Fish, Mahi-Mahi, Cooked, Dry Heat"
- National Academies of Sciences: "Vitamins and Minerals"
- University of North Dakota: "Selenium and Mercury"
- American Heart Association: "How Much Sodium Should I Eat per Day?"