1 serving (100 grams) contains 200 calories, 20.0 grams of protein, 13.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
476.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.0 g | 39% | |
| Saturated Fat | 6.0 g | 30% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 142.9 mg | 47% | |
| Sodium | 178.6 mg | 7% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 47.6 g | 95% | |
| Vitamin D | 1190.5 mcg | 5952% | |
| Calcium | 23.8 mg | 1% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 714.3 mg | 15% | |
* 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 Sablefish
Sablefish, also known as black cod, is a deep-water fish native to the North Pacific Ocean. Frequently featured in Japanese and Northwestern cuisine, its delicate, buttery flesh makes it a sought-after ingredient for dishes like miso-glazed black cod. Nutritionally, sablefish is rich in high-quality protein and healthy fats, particularly omega-3 fatty acids. A typical serving provides around 200 calories, including 20 grams of protein and 13 grams of fat. It is also an excellent source of vitamin D, containing over 500 IU per serving. Other nutrients, such as calcium and iron, are present in modest amounts, making this fish highly nutritious and heart-healthy while being carbohydrate-free.
Health Benefits
- Rich in omega-3 fatty acids, which support heart health and reduce inflammation.
- Provides over 500 IU of vitamin D, contributing to bone health and immune system support.
- High protein content (20 g per serving) helps repair tissues and maintain muscle mass.
Dietary Considerations
Selection and Storage
Store sablefish in the refrigerator at 32°F and use within 1-2 days, or freeze immediately to maintain freshness. Thaw frozen fish in the refrigerator overnight before cooking.
Common Questions About Sablefish Nutrition
Is sablefish high in protein?
Yes, sablefish is an excellent source of protein. A 100-gram serving of sablefish provides about 20 grams of protein, making it a great option for those looking to build or maintain muscle and stay satiated throughout the day.
Can I eat sablefish on a keto diet?
Yes, sablefish is an ideal food for a keto diet. It contains 0 grams of carbohydrates and 13 grams of healthy fats per 100-gram serving, fitting perfectly into the macronutrient requirements for ketosis. Its protein content also supports muscle maintenance.
What are the health benefits of sablefish?
Sablefish, also known as black cod, is rich in omega-3 fatty acids, which support heart health, reduce inflammation, and improve brain function. It also contains essential nutrients like vitamin D and selenium, supporting bone health and the immune system. However, like all fish, be mindful of possible mercury levels when consuming frequently.
What is the recommended serving size of sablefish?
A common serving size of sablefish is 3 to 4 ounces (85-113 grams), which contains approximately 170-225 calories. This portion size provides a balanced amount of protein and healthy fats while fitting into most dietary plans.
How does sablefish compare to salmon?
Sablefish and salmon are both rich in omega-3 fatty acids and high-quality protein, but sablefish has a milder flavor and a richer fat content (13 grams of fat per 100 grams compared to salmon's 7-11 grams). This makes sablefish especially tender and ideal for those who enjoy buttery-textured fish.
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.
