Ono (Wahoo) Overview
The fish we call ono is known in other parts of the world as wahoo. The word "ono" is also used in the Hawaiian language to describe food that is "delicious."
Like many of the open ocean pelagic fish, the ono is best showcased in recipes that suggest grilling, searing, or raw for sashimi.
Facts
Hawaiʻi Wahoo is an excellent source of healthy, extra lean protein. It is also low in saturated fat and low in sodium. It is rich in niacin, vitamin B6, vitamin B12, phosphorus and selenium. Hawaiʻi Wahoo also provides about 375 mg of omega-3s (DHA and EPA) per 4-ounce serving of fresh fish.
Source
SOURCE: Nutrient analysis was performed on Hawaiʻi-caught fish by PacMar, Inc., Honolulu, Hawaiʻi under NOAA Award No. NA06NMF4520222. Nutrient labels and claims follow the NLEA labeling Act and were prepared by Joannie Dobbs, PhD, CNS, Nutrition Specialist (University of Hawaiʻi, Mānoa), and John Kaneko MS, DVM (PacMar).
Serving Size: 4 ounces fresh (113g)
| Amount per serving | ||
|---|---|---|
| Calories | 110 | |
| Calories From Fat | 10 |
| Nutrient | Amount | %Daily Value* |
|---|---|---|
| Total Fat | 1g | 1% |
| Saturated Fat | 0g | 2% |
| Trans Fat | 0g | |
| Polyunsaturated Fat | 0g | |
| Monounsaturated Fat | 0g | |
| Cholesterol | 55mg | 19% |
| Sodium | 120mg | 5% |
| Potassium | 250mg | 7% |
| Total Carbohydrates | 0g | 0% |
| Dietary Fiber | 0g | 0% |
| Sugars | 0g | |
| Protein | 26g | 51% |
| Vitamins | Minerals |
|---|---|
| Vitamin A | 0% |
| Vitamin C | 0% |
| Calcium | 0% |
| Iron | 2% |
| Niacin | 80% |
| Vitamin B6 | 30% |
| Vitamin B12 | 12% |
| Phosphorus | 25% |
| Iodine | 8% |
| Magnesium | 8% |
| Selenium | 110% |
*Percent Daily Values are based on a 2,000 calorie diet.
