NUTRITION
Wild Pacific halibut is as nutritious as it is delicious, and recommended by Health Canada as part of a healthy eating pattern. It provides many essential nutrients and health benefits for both mind and body.
As an excellent source of high-quality protein and minerals, it is low in sodium, fat and calories. And with low mercury content, wild Pacific halibut is noted as a fish that can be safely eaten several times a week as part of a varied and balanced diet.
Flat out Facts & Tips
NUTRITIONAL ANALYSIS
Pacific Halibut
(Hippoglossus stenolepis)
Per 100g (3.5oz) raw edible portion
Source: Canadian Nutrient File, Health Canada, 2015
Calories (kcal) 91
Total Fat (g) 1.33
Protein (g) 18.56
Omega 3 fat (g) 0.51
Phosphorus (mg) 236
Niacin (mg) 6.5
B12 (ug) 1.1
B6 (mg) 0.55
Selenium (ug) 45.6
Vit D (ug) 3.8 = 152 IU
Iron (mg) 0.16
Magnesium (mg) 23
Zinc (mg) 0.36
Potassium (mg) 435
Calcium (mg) 7
Saturated fat (g) 0.292
Cholesterol (mg) 49
Sodium (mg) 68
RECOMMENDED SERVINGS
Health Canada recommends eating at least two servings of fish per week.
1 serving = 75 g (2.6 oz)
or ½ cup of cooked fish
Eating at least two servings of fish per week regularly can significantly improve your overall health.
Wild Pacific halibut is loaded with nutrients involved in normal growth and body function, and reduces the risk for certain types of disease.
BENEFITS FOR ALL
Health Canada advises that fish can be part of a healthy eating pattern and provides many benefits for overall well-being.
• Helps maintain healthy heart function
• Reduces risk of sudden cardiac death in healthy people
• May lower risk of stroke
• Lowers cholesterol
• Lowers blood pressure
• Prevents or controls diabetes
• Helps reach and maintain a healthy weight
Source: Health Canada, HealthLinkBC
BENEFITS FOR KIDS, PREGNANT & BREASTFEEDING WOMEN
According to Health Canada, children, pregnant and breastfeeding women, and women who may become pregnant can benefit from the nutrients offered by fish.
There is evidence that regular consumption of fish by pregnant women and women who may become pregnant plays a role in normal fetal brain and eye development.
Studies also suggest that regular consumption of fish helps the nervous system of the fetus and young children.
Source: Health Canada
WORRIED ABOUT MERCURY?
Health Canada’s maximum level of mercury permitted in most retail fish, including halibut, is 0.50 ppm (parts per million).
The Canadian Food Inspection Agency (CFIA) regularly tests fish and shellfish from fish processing plants to determine if they meet the Canadian standards for total mercury. Fish that are found to violate the Canadian standards for total mercury are not permitted to be sold in Canada.
According to HealthLinkBC, in general, the more popular fish are relatively low in mercury, so most Canadians don’t need to be concerned if their intake is too high. Halibut is noted as a fish that can be eaten several times a week as part of a varied and balanced diet.
Source: Health Canada, HealthLinkBC
Some of Canada’s leading experts have shared the Flat out Facts about the health and wellness benefits of wild Pacific halibut.