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Black Cod Fillet, Raw

Black Cod Fillet, Raw

EverydayRaw

Black cod, also known as sablefish, is a premium white fish distinguished by its exceptionally high omega-3 fatty acid content and rich, buttery flesh. This deep-water fish naturally contains more healthy fats than most other fish species, resulting in a silky texture and sweet, delicate flavor when cooked. Raw black cod fillets appear cream to white in color with a firm yet delicate texture, making them particularly well-suited for broiling, grilling, or traditional Japanese miso preparations.

Macro Impact

A 4 oz serving contains 220 calories, 15g protein, 0g carbs, and 17g fat.

Calorie Burn

How long would it take to burn off 220 calories?
Walking3.5 mph, moderate pace
51 min
YogaModerate effort, gentle pace
37 min
SwimmingModerate effort, freestyle
28 min
Biking12-14 mph, moderate effort
23 min
StairsStair climbing, moderate pace
26 min
Running5 mph (12 min/mile)
19 min

Nutrition Facts

Serving size4 oz (113 g)
Amount per serving
Calories220
% Daily Value*
Total Fat17g
22%
Saturated Fat4g
18%
Trans Fat0g
Polyunsaturated Fat2g
Monounsaturated Fat9g
Cholesterol55mg
18%
Sodium63mg
3%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein15g
Vitamin D0mcg
0%
Calcium40mg
3%
Iron1mg
8%
Potassium405mg
9%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
17 / 78 g
22%
Monounsaturated
9 / 31 g
29%
Polyunsaturated
2 / 23 g
10%
Saturated
4 / 23 g
15%
Trans
0 g
Cholesterol
55 / 300 g
18%
Omega 3
2 / 5 g
39%
Omega 6
0 / 19 g
2%
Omega 9
9 g
Protein
Protein
15 / 80 g
19%
Amino Acids
Histidine
0 / 3 g
14%
Isoleucine
1 / 2 g
44%
Leucine
1 / 3 g
40%
Lysine
1 / 2 g
58%
Methionine
0 / 1 g
38%
Phenylalanine
1 / 2 g
30%
Threonine
1 / 1 g
56%
Tryptophan
0 / 0 g
53%
Valine
1 / 2 g
38%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
2 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
10%
Riboflavin, B2
0 / 1 mg
8%
Niacin, B3
5 / 15 mg
30%
Pantothenic Acid, B5
1 / 5 mg
17%
Pyridoxine, B6
0 / 1 mg
26%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
2 / 2 mcg
71%
Folate
17 / 400 mcg
4%
Vitamin A
105 / 800 mcg
13%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
0%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
40 / 1k mg
4%
Copper
0 / 1 mg
3%
Iron
1 / 13 mg
11%
Magnesium
62 / 370 mg
17%
Manganese
0 / 2 mg
1%
Phosphorous
190 / 700 mg
27%
Potassium
405 / 3k mg
13%
Selenium
41 / 55 mcg
75%
Sodium
63 / 2.3k mg
3%
Zinc
0 / 10 mg
4%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
80 g
Caffeine
0 mg
Choline
0 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Fish, sablefish, raw. USDA Standard Reference, Legacy. Food ID 175134.
  2. 2.Fish, sablefish (black cod), raw. Canadian Nutrient File. Food ID 3047.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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