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Black Cod Fillet with Skin, Raw

Black Cod Fillet with Skin, Raw

EverydayRaw

Black cod (commonly called sablefish) is a North Pacific fish fillet prized for its exceptionally high omega-3 fatty acid content and rich, buttery texture. The skin-on cut retains moisture during cooking, developing a crisp exterior when grilled or broiled, while the raw flesh appears glossy and ivory-pink. This fatty fish contains nearly twice the oil content of typical white fish, making it both flavorful and nutritionally dense for heart-healthy diets.

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?
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51 min
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37 min
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28 min
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23 min
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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
5 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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