Halibut is safe to eat and considered a nutritious choice for most people. The FDA classifies it as a “Good Choice” fish, meaning it contains moderate mercury levels that are low enough for regular consumption but high enough to warrant some limits for pregnant women and young children. With a mean mercury concentration of 0.241 parts per million, halibut falls well below high-mercury fish like swordfish and king mackerel but above low-mercury options like salmon and shrimp.
Mercury Levels in Halibut
FDA testing of 101 halibut samples found a mean mercury level of 0.241 ppm and a median of 0.188 ppm. The range is wide: some samples had no detectable mercury at all, while the highest recorded sample hit 1.52 ppm. That spread matters because halibut is a large, long-lived predatory fish, and bigger, older specimens tend to accumulate more mercury than smaller ones. On average, though, halibut sits in the middle of the pack compared to other popular seafood.
For context, fish the FDA considers “Best Choices” (like salmon, tilapia, and cod) typically average below 0.1 ppm. Fish on the “Choices to Avoid” list (shark, swordfish, king mackerel) average above 0.7 ppm. Halibut’s 0.241 ppm average places it squarely in the “Good Choices” tier, alongside grouper, snapper, and yellowfin tuna. The FDA does not distinguish between Pacific and Atlantic halibut in its mercury data, so both species carry the same recommendation.
How Much Halibut You Can Eat Per Week
For most adults who aren’t pregnant or breastfeeding, two to three servings of halibut per week is reasonable. A standard serving is about 4 ounces (roughly the size of the palm of your hand).
If you’re pregnant, breastfeeding, or planning to become pregnant, the FDA recommends limiting “Good Choices” fish like halibut to one serving (4 ounces) per week. That single serving replaces your entire fish intake for the week, so you wouldn’t add servings of other fish on top of it. Alternatively, you could skip halibut that week and eat two to three servings from the lower-mercury “Best Choices” list instead.
For children, recommended serving sizes scale with age: about 1 ounce for ages 1 to 3, 2 ounces for ages 4 to 7, 3 ounces for ages 8 to 10, and 4 ounces at age 11 and up. The FDA suggests children stick to two servings per week from the “Best Choices” list rather than “Good Choices” fish like halibut.
Nutritional Benefits
Halibut is a lean, protein-rich fish. A 100-gram serving (about 3.5 ounces) of raw Atlantic halibut delivers 17 grams of protein and roughly 1 gram of omega-3 fatty acids, including 0.3 grams of EPA and 0.5 grams of DHA. Those are the two omega-3 forms your body uses most efficiently, supporting heart health, brain function, and inflammation control. That omega-3 content is moderate compared to fattier fish like salmon or mackerel, but still a meaningful contribution to your weekly intake.
Halibut is also an excellent source of selenium, providing about 60 micrograms per 100-gram serving. That’s more than the entire daily recommended intake for adults (55 micrograms). Selenium plays a role in thyroid function and acts as an antioxidant. Some research suggests selenium may also help offset the harmful effects of mercury in fish, though the exact degree of protection is still debated.
Cooking Halibut Safely
The USDA recommends cooking all fish, including halibut, to an internal temperature of 145°F (62.8°C). At that temperature, the flesh should be opaque and flake easily with a fork. This kills bacteria and destroys parasites like anisakid nematodes, which can occasionally be found in wild-caught ocean fish.
Halibut is firm enough to hold up well to grilling, baking, pan-searing, and broiling. Overcooking is probably a bigger practical concern than undercooking for most home cooks, since halibut dries out quickly past 145°F due to its relatively low fat content. Using an instant-read thermometer helps you hit the safe temperature without going past it.
Eating Halibut Raw
If you want to eat halibut as sashimi, crudo, or ceviche, proper freezing is essential to kill parasites. Health departments require one of three freezing protocols before fish can be served raw:
- Standard freezing: stored at or below -4°F for at least 7 days (168 hours)
- Blast freezing, option one: frozen at -31°F or below until solid, then held at -31°F or below for at least 15 hours
- Blast freezing, option two: frozen at -31°F or below until solid, then held at -4°F or below for at least 24 hours
Most home freezers only reach about 0°F, which is not cold enough. If you’re preparing halibut raw at home, you’d need to confirm your freezer hits -4°F or colder and hold the fish there for a full week. Sushi-grade halibut from a reputable fishmonger has typically already been frozen to these specifications. Acid from citrus juice (as in ceviche) changes the texture and appearance of fish but does not reliably kill parasites.