Sablefish Nutrition: Calories, Protein, Omega-3s & Mercury
Sablefish nutrition depends on serving size and preparation
Sablefish, also called black cod, is an oil-rich North Pacific fish. Nutrition values should always be read with the serving size and preparation in mind: raw sablefish, a cooked fillet with sauce and smoked sablefish are not interchangeable entries in a nutrition table.
Reference nutrition values for raw sablefish
NOAA Fisheries lists the following reference values for 100 grams of raw sablefish. These are species-level reference values, not a laboratory analysis of a particular Global Seafoods package.
| Nutrient | Per 100 g raw |
|---|---|
| Calories | 195 |
| Protein | 13.41 g |
| Total fat | 15.3 g |
| Saturated fat | 3.201 g |
| Cholesterol | 49 mg |
| Selenium | 36.5 mcg |
| Sodium | 56 mg |
NOAA also describes sablefish as high in long-chain omega-3 fatty acids, including EPA and DHA. The amount in an individual serving can vary, so use a product nutrition label or a suitable nutrient database when an exact intake calculation matters.
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Mercury guidance for sablefish
The current FDA/EPA Advice About Eating Fish places sablefish in the “Good Choices” category. This is especially relevant to people who might become or are pregnant or breastfeeding and to parents and caregivers of young children.
For pregnancy and breastfeeding, FDA/EPA guidance uses a 4-ounce adult serving and advises either two to three servings per week from the “Best Choices” list or one serving per week from the “Good Choices” list. Because sablefish is a “Good Choice,” the chart should not be interpreted as placing it in the same mercury category as salmon, which is a “Best Choice.” Children’s serving sizes differ by age.
The guidance is about dietary planning based on mercury levels; it does not mean sablefish is unsafe. It also does not mean that cooking removes mercury. For personal medical or dietary advice, particularly during pregnancy or for young children, follow the FDA/EPA guidance and consult an appropriate health professional when needed.
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Raw, cooked and smoked sablefish are different nutrition entries
Cooking changes water content, while butter, oil, miso, soy sauce and other ingredients change the finished meal. The raw-fish sodium value above should not be used for Smoked Sablefish. Check the product label and serving size for prepared products.
Choosing portions and recipes
For product formats and portion planning, use our Sablefish Buying Guide. For preparation, see How to Cook Sablefish. If you are deciding whether the fish suits a particular dish, read What Does Sablefish Taste Like?.
For broader context on protein, omega-3 fats, vitamins and minerals across seafood species, use our Seafood Nutrition Guide. Browse Sablefish or the full Fish collection.
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