Sablefish Nutrition: Calories, Protein, Omega-3s & Mercury

Sablefish Nutrition Facts: What Is in Black Cod?

Sablefish (Anoplopoma fimbria), commonly marketed as black cod, is a rich North Pacific fish known for its naturally high oil content and delicate texture. It provides protein, selenium and long-chain omega-3 fats. However, its higher fat content means its calorie profile differs from lean species such as Pacific cod or Alaska pollock. The most useful nutrition comparison begins with a consistent serving size and an accurate distinction between raw and cooked seafood.

Quick answer: According to NOAA Fisheries, 100 grams of raw sablefish contain 195 calories, 13.41 grams of protein and 15.3 grams of total fat. FDA/EPA places sablefish in its Good Choices fish category for mercury, not the lower-mercury Best Choices category.

Nutrition table · Mercury guidance · Common questions

Sablefish Nutrition per 100 Grams (Raw)

The following reference figures are published by NOAA Fisheries for a 100-gram raw serving. These are general species-level values, not lab-tested numbers for an individual Global Seafoods fillet. Natural variation in fat levels, fish size and the cut can affect actual results.

Nutrient	Amount per 100 g raw sablefish
Calories	195 kcal
Protein	13.41 g
Total fat	15.3 g
Saturated fat	3.201 g
Carbohydrates	0 g
Cholesterol	49 mg
Selenium	36.5 mcg
Sodium	56 mg

Source: NOAA Fisheries sablefish seafood profile. These values describe raw fish without seasoning, glaze, marinade, butter or cooking oil.

How Many Calories Are in a 4-Ounce Sablefish Portion?

Four ounces is approximately 113 grams. Scaling NOAA's raw reference values gives about 220 calories, 15.2 grams of protein and 17.3 grams of total fat for 4 ounces of raw sablefish. This is a mathematical portion estimate, not a finished cooked serving or a package-specific Nutrition Facts label. If you weigh a cooked portion, do not apply these raw values directly: cooking changes water weight and may add oil, butter or sauce.

For another common serving size, 6 ounces (approximately 170 grams) of raw sablefish would yield roughly 332 calories using the same reference data. The figures are rounded and should not replace a product label when exact dietary tracking is important.

Is Sablefish High in Omega-3 Fatty Acids?

Yes. NOAA describes sablefish as very high in the long-chain omega-3 fatty acids EPA and DHA. These are marine omega-3 fats associated with the nutritional value of seafood. Sablefish's naturally rich texture reflects its comparatively high fat content, although total fat grams should not be confused with grams of EPA and DHA.

NOAA's concise seafood nutrition table does not provide a precise EPA-plus-DHA number per portion. Rather than presenting an unsupported universal omega-3 amount, use a suitable nutrient database or the specific product label for an exact estimate. Omega-3 content can vary with individual fish and the portion sampled.

Protein, Fat and Selenium: What the Numbers Mean

A 100-gram raw serving delivers 13.41 grams of protein. Sablefish is therefore a source of protein, but a lean species may provide more protein per calorie. The 15.3 grams of fat help explain why sablefish tastes buttery and stays moist under gentle cooking conditions. Selenium, listed by NOAA at 36.5 micrograms per 100 grams raw, is an essential trace mineral.

This does not make sablefish the best fish for every diet. Readers looking for a lower-calorie, lower-fat protein can compare the species with lean whitefish; readers who enjoy rich fish may prefer sablefish. Nutrition is one factor among portion size, ingredients, individual dietary needs and fish consumption guidance.

Sablefish Mercury: What Does FDA Say?

The FDA/EPA Advice About Eating Fish classifies sablefish as a Good Choice. This category differs from Best Choices, which includes salmon, shrimp and pollock. The FDA's technical information reports an average mercury concentration of approximately 0.36 parts per million (ppm) for sablefish based on 26 samples. That number is a reported average, not a guarantee for every fish.

Under FDA/EPA advice for people who are or might become pregnant or are breastfeeding, a four-ounce adult serving from the Good Choices list is limited to one serving in a week, with no other fish that week. By contrast, two to three weekly servings from the Best Choices list are recommended in the relevant guidance. Children's portions differ by age, and caregivers should consult the official chart.

The category does not mean sablefish must be avoided by everyone. It means some groups should pay attention to mercury exposure and fish variety. Cooking, grilling or smoking fish does not remove mercury because it is present throughout fish tissue. For personalized recommendations, consult a qualified medical or nutrition professional.

Raw vs. Baked vs. Smoked Black Cod

The raw values above should not be treated as universal nutrition values for all forms of sablefish. During baking or broiling, fish may lose water and therefore become more calorie-dense per 100 grams of cooked weight, even without added ingredients. Miso glazes, butter, sugar and oil further change calories, sodium and carbohydrates.

Smoked sablefish may contain added salt, and its finished sodium level should not be represented by NOAA's 56-milligram raw-fish value. Check the smoked product label. Likewise, dry-aged sablefish should not automatically be assigned a different nutrient profile without product-specific evidence.

Choosing a Sablefish Product

For straightforward portion control, frozen sablefish fillets are convenient, although the current Shopify inventory for this listing is zero. Sablefish steaks and frozen whole headless-and-gutted sablefish also currently have no inventory. These links remain useful for comparing cuts and checking future availability.

Fresh headless-and-gutted black cod, smoked sablefish, and dry-aged sablefish currently show positive Shopify inventory, but quantities can change. Headless-and-gutted whole fish requires portioning before the nutrition values can be applied to edible flesh. Explore all choices through the Sablefish collection.

Frequently Asked Questions About Black Cod Nutrition

Is black cod the same fish as Pacific cod?

No. Black cod is a common market name for sablefish. Pacific cod is a different species with a much leaner nutrition and texture profile. Do not substitute Pacific cod nutrient values for sablefish in a diet calculation.

Is sablefish a lean fish?

No. NOAA lists 15.3 grams of fat per 100 grams of raw sablefish, which explains its characteristic richness. Its fat includes desirable marine omega-3 fatty acids, but it is not a low-fat whitefish.

Does sablefish have carbohydrates?

Unseasoned raw sablefish contains zero grams of carbohydrates in NOAA's reference table. Sauces, sweet miso marinades, coatings and side dishes can add carbohydrates to the prepared meal.

Can I use a raw nutrition table for a cooked fillet?

Only with caution. Weighing after cooking changes the denominator because water can be lost. A separate cooked-fish database entry or finished recipe analysis is more appropriate for precise meal tracking.

Is sablefish low in mercury?

It is listed as a Good Choice, not a Best Choice, under FDA/EPA advice. The distinction is especially important during pregnancy, breastfeeding and childhood. Refer to official serving recommendations rather than relying on a general claim that black cod is universally low in mercury.

Is sablefish a good source of EPA and DHA?

Yes, NOAA describes it as very high in EPA and DHA. The exact amount in a particular retail portion is variable and is not supplied by NOAA's brief 100-gram nutrition table.

Related Sablefish Guides and Official References

For purchasing and cuts, see our Sablefish Buying Guide. For preparation, visit How to Cook Sablefish. For flavor and texture, read What Does Sablefish Taste Like?. Broader species comparisons belong in our Seafood Nutrition Guide.

Sources: NOAA Fisheries: Sablefish Seafood Profile; FDA/EPA Fish Consumption Advice; FDA Technical Mercury Data.