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Black Cod, Raw

Black Cod, Raw

EverydayRaw

Black cod, also known as sablefish, is a deep-water fish prized for its exceptionally high omega-3 fatty acid content and buttery texture. This premium white fish contains more healthy fats than most other fish species, contributing to its characteristically rich, silky flesh and moist texture when cooked. Native to the North Pacific, black cod is particularly valued in Japanese cuisine and provides an excellent source of high-quality protein, vitamin B12, and selenium.

Macro Impact

A 3 oz serving contains 166 calories, 11g protein, 0g carbs, and 13g fat.

Calorie Burn

How long would it take to burn off 166 calories?
Walking3.5 mph, moderate pace
39 min
YogaModerate effort, gentle pace
28 min
SwimmingModerate effort, freestyle
21 min
Biking12-14 mph, moderate effort
17 min
StairsStair climbing, moderate pace
19 min
Running5 mph (12 min/mile)
14 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories166
% Daily Value*
Total Fat13g
17%
Saturated Fat3g
14%
Trans Fat0g
Polyunsaturated Fat2g
Monounsaturated Fat7g
Cholesterol42mg
14%
Sodium48mg
2%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein11g
Vitamin D0mcg
0%
Calcium30mg
2%
Iron1mg
6%
Potassium304mg
6%

* 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
13 / 78 g
17%
Monounsaturated
7 / 31 g
22%
Polyunsaturated
2 / 23 g
7%
Saturated
3 / 23 g
12%
Trans
0 g
Cholesterol
42 / 300 g
14%
Omega 3
1 / 5 g
30%
Omega 6
0 / 19 g
1%
Omega 9
5 g
Protein
Protein
11 / 80 g
14%
Amino Acids
Histidine
0 / 3 g
11%
Isoleucine
1 / 2 g
33%
Leucine
1 / 3 g
30%
Lysine
1 / 2 g
44%
Methionine
0 / 1 g
28%
Phenylalanine
0 / 2 g
22%
Threonine
0 / 1 g
42%
Tryptophan
0 / 0 g
40%
Valine
1 / 2 g
28%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
1 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
1 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
7%
Riboflavin, B2
0 / 1 mg
6%
Niacin, B3
3 / 15 mg
23%
Pantothenic Acid, B5
1 / 5 mg
13%
Pyridoxine, B6
0 / 1 mg
20%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
1 / 2 mcg
53%
Folate
13 / 400 mcg
3%
Vitamin A
79 / 800 mcg
10%
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
30 / 1k mg
3%
Copper
0 / 1 mg
2%
Iron
1 / 13 mg
8%
Magnesium
47 / 370 mg
13%
Manganese
0 / 2 mg
1%
Phosphorous
143 / 700 mg
20%
Potassium
304 / 3k mg
10%
Selenium
31 / 55 mcg
56%
Sodium
48 / 2.3k mg
2%
Zinc
0 / 10 mg
3%
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
60 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.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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