1 serving (100 grams) contains 200 calories, 20.2 grams of protein, 13.6 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
476.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.4 g | 41% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 166.7 mg | 55% | |
| Sodium | 178.6 mg | 7% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 48.1 g | 96% | |
| Vitamin D | 1428.6 mcg | 7143% | |
| Calcium | 23.8 mg | 1% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 904.8 mg | 19% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Sable fish
Sablefish, often referred to as black cod, is a deep-sea fish found predominantly in the North Pacific Ocean. Known for its buttery texture and rich flavor, it is a popular choice in Japanese, Pacific Northwest, and gourmet cuisines. Sablefish is highly nutritious, offering an impressive omega-3 fatty acid content (nearly 2 grams per 85-gram serving), significant protein (about 18 grams), and essential micronutrients like selenium and vitamin B12. Its high-fat content provides satiating energy while still being low in carbohydrates, making it a versatile option for various diets.
Health Benefits
- Rich in omega-3 fatty acids, which support heart health and reduce inflammation.
- High in selenium, an antioxidant mineral that helps protect cells from oxidative damage.
- An excellent source of vitamin B12, crucial for energy production and nervous system health.
Dietary Considerations
Selection and Storage
Store sablefish in the refrigerator and consume within 1-2 days, or freeze for up to 3 months. Thaw frozen sablefish in the refrigerator overnight before cooking.
Common Questions About Sable fish Nutrition
Is sablefish high in protein?
Yes, sablefish is a great source of protein, offering about 23 grams of protein per 100-gram cooked serving. This makes it an excellent choice for those looking to increase their protein intake while enjoying a flavorful seafood option.
Can I eat sablefish on a keto diet?
Yes, sablefish is perfectly suitable for a keto diet. It is low in carbohydrates (less than 1 gram per serving) and high in healthy fats, containing around 13 grams of fat per 100-gram portion. This makes it an ideal protein source for those following a ketogenic lifestyle.
What are the health benefits of eating sablefish?
Sablefish is rich in omega-3 fatty acids, providing approximately 1.5 grams per 100 grams, which supports heart and brain health. It is also an excellent source of vitamins D and B12, both of which are important for bone health and red blood cell production. However, due to its higher fat content, it is important to consume it in moderation if you are watching your overall calorie intake.
What is a healthy portion size for sablefish?
A standard serving size for sablefish is around 3 to 5 ounces (85 to 140 grams) per person. This portion provides a good balance of protein, fats, and calories (roughly 200 to 300 calories depending on preparation) while fitting into a balanced diet.
How does sablefish compare to other fish like salmon or cod?
Sablefish, also known as black cod, is higher in fat content compared to cod and even salmon, making it richer and more buttery in flavor. While salmon also provides omega-3 fatty acids, sablefish contains slightly more per serving. Cod, on the other hand, is leaner with fewer calories, making it a lighter option for meals.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
