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Sablefish, Cooked

Sablefish, Cooked

EverydayCooked

Cooked sablefish, also known as black cod, is a rich and flavorful fish prized for its velvety texture and high omega-3 fatty acid content. The cooking process enhances its naturally buttery flavor and tender flakes. Sablefish is often prepared by smoking, baking, or pan-searing, and is considered a sustainable seafood choice when sourced from well-managed fisheries.

Macro Impact

A 3 oz serving contains 213 calories, 15g protein, 0g carbs, and 17g fat.

Calorie Burn

How long would it take to burn off 213 calories?
Walking3.5 mph, moderate pace
49 min
YogaModerate effort, gentle pace
36 min
SwimmingModerate effort, freestyle
27 min
Biking12-14 mph, moderate effort
22 min
StairsStair climbing, moderate pace
25 min
Running5 mph (12 min/mile)
18 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories213
% Daily Value*
Total Fat17g
21%
Saturated Fat3g
17%
Trans Fat0g
Polyunsaturated Fat2g
Monounsaturated Fat9g
Cholesterol54mg
18%
Sodium61mg
3%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein15g
Vitamin D5mcg
26%
Calcium9mg
1%
Iron1mg
8%
Potassium390mg
8%

* 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
21%
Monounsaturated
9 / 31 g
27%
Polyunsaturated
2 / 23 g
9%
Saturated
3 / 23 g
15%
Trans
0 g
Cholesterol
54 / 300 g
18%
Omega 3
2 / 5 g
33%
Omega 6
1 / 19 g
4%
Omega 9
9 g
Protein
Protein
15 / 80 g
18%
Amino Acids
Histidine
1 / 3 g
17%
Isoleucine
1 / 2 g
42%
Leucine
1 / 3 g
38%
Lysine
1 / 2 g
56%
Methionine
0 / 1 g
22%
Phenylalanine
1 / 2 g
30%
Threonine
1 / 1 g
56%
Tryptophan
0 / 0 g
62%
Valine
1 / 2 g
35%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 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
7%
Riboflavin, B2
0 / 1 mg
14%
Niacin, B3
4 / 15 mg
29%
Pantothenic Acid, B5
1 / 5 mg
17%
Pyridoxine, B6
0 / 1 mg
26%
Biotin, B7
3 / 30 mcg
11%
Cobalamin, B12
1 / 2 mcg
50%
Folate
6 / 400 mcg
1%
Vitamin A
9 / 800 mcg
1%
Vitamin C
0 / 83 mg
0%
Vitamin D
5 / 15 mcg
34%
Vitamin E
2 / 15 mg
11%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
9 / 1k mg
1%
Copper
0 / 1 mg
9%
Iron
1 / 13 mg
10%
Magnesium
26 / 370 mg
7%
Manganese
0 / 2 mg
0%
Phosphorous
183 / 700 mg
26%
Potassium
390 / 3k mg
13%
Selenium
119 / 55 mcg
216%
Sodium
61 / 2.3k mg
3%
Zinc
0 / 10 mg
4%
Chromium
1 / 30 mcg
3%
Molybdenum
3 / 45 mcg
6%
Iodine
26 / 150 mcg
17%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
54 g
Caffeine
0 mg
Choline
60 mg
Taurine
34 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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