USDA reference food · Finfish and Shellfish Products

Fish, sablefish, raw

3 oz of fish, sablefish, raw (85 g) has 170 calories, 11g of protein, 13g of fat and 0g of fiber (USDA FoodData Central, SR Legacy, FDC 175134). It is one of 3 USDA descriptions of sablefish.

FoodData Central 175134, SR Legacy, in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size3 oz (85g)

AmountPortion

Amount per serving

Calories170

% Daily Value*

Total Fat 13g17%

Saturated Fat 2.5g14%

Trans Fat not declared

Cholesterol 40mg14%

Sodium 50mg2%

Total Carbohydrate 0g0%

Dietary Fiber 0g0%

Total Sugars not declared

Includes Added Sugars not declared

Protein 11g23%

Vitamin D not declared

Calcium 30mg2%

Iron 1.1mg6%

Potassium 300mg6%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.

Protein per 100 g: 13.4g; more than 61% of 8,218 USDA reference foods
Calories per 100 g: 195; more than 53% of reference foods
Fiber per 100 g: 0g; more than 0% of reference foods

What a portion gives you

Fiber 0g0%

Protein 11g23%

Potassium 300mg6%

Calcium 30mg2%

Iron 1.1mg6%

Sodium 50mg2%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, SR Legacy (FDC 175134); FDA Daily Values, 21 CFR 101.9.

Also rich in

Selenium31 µg in 3 oz (85 g), 56% of the Daily Value
Vitamin B121.3 µg in 3 oz (85 g), 53% of the Daily Value
Niacin3.4 mg in 3 oz (85 g), 21% of the Daily Value
Vitamin B60.3 mg in 3 oz (85 g), 15% of the Daily Value
Phosphorus143 mg in 3 oz (85 g), 11% of the Daily Value
Magnesium47 mg in 3 oz (85 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 175134), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 0% carbohydrate, 72% fat and 28% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	195	53%
Protein	13.4 g	61%
Total fat	15.3 g	78%
Carbohydrate	0 g	0%
Fiber	0 g	0%
Sodium	56.0 mg	37%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 7,472 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (72)

The portion is 3 oz (85 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	11.4 g	13.4 g	23%
Total lipid (fat)	13.0 g	15.3 g	17%
Carbohydrate, by difference	0 g	0 g	0%
Ash	0.89 g	1.05 g
Energy	166 kcal	195 kcal
Alcohol, ethyl	0 g	0 g
Water	60.4 g	71.0 g
Fiber, total dietary	0 g	0 g	0%
Cholesterol	41.6 mg	49.0 mg	14%
Fatty acids, total saturated	2.72 g	3.20 g	14%
Fatty acids, total monounsaturated	6.85 g	8.06 g
Fatty acids, total polyunsaturated	1.74 g	2.04 g

Minerals (10)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	29.8 mg	35.0 mg	2%
Iron, Fe	1.09 mg	1.28 mg	6%
Magnesium, Mg	46.8 mg	55.0 mg	11%
Phosphorus, P	143 mg	168 mg	11%
Potassium, K	304 mg	358 mg	6%
Sodium, Na	47.6 mg	56.0 mg	2%
Zinc, Zn	0.27 mg	0.32 mg	2%
Copper, Cu	0.019 mg	0.022 mg	2%
Manganese, Mn	0.013 mg	0.015 mg	1%
Selenium, Se	31.0 µg	36.5 µg	56%

Vitamins (13)

Nutrient	Per portion	Per 100 g	% DV
Retinol	79.0 µg	93.0 µg
Vitamin A, RAE	79.0 µg	93.0 µg	9%
Vitamin C, total ascorbic acid	0 mg	0 mg	0%
Thiamin	0.085 mg	0.10 mg	7%
Riboflavin	0.076 mg	0.090 mg	6%
Niacin	3.40 mg	4.00 mg	21%
Pantothenic acid	0.64 mg	0.75 mg
Vitamin B-6	0.26 mg	0.30 mg	15%
Folate, total	12.8 µg	15.0 µg
Vitamin B-12	1.27 µg	1.50 µg	53%
Folic acid	0 µg	0 µg
Folate, food	12.8 µg	15.0 µg
Folate, DFE	12.8 µg	15.0 µg	3%

Amino acids (18)

Nutrient	Per portion	Per 100 g
Tryptophan	0.13 g	0.15 g
Threonine	0.50 g	0.59 g
Isoleucine	0.53 g	0.62 g
Leucine	0.93 g	1.09 g
Lysine	1.05 g	1.23 g
Methionine	0.34 g	0.40 g
Cystine	0.12 g	0.14 g
Phenylalanine	0.45 g	0.52 g
Tyrosine	0.39 g	0.45 g
Valine	0.59 g	0.69 g
Arginine	0.68 g	0.80 g
Histidine	0.34 g	0.40 g
Alanine	0.69 g	0.81 g
Aspartic acid	1.17 g	1.37 g
Glutamic acid	1.70 g	2.00 g
Glycine	0.55 g	0.64 g
Proline	0.40 g	0.47 g
Serine	0.46 g	0.55 g

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0 g	0 g
SFA 6:0	0 g	0 g
SFA 8:0	0 g	0 g
SFA 10:0	0 g	0 g
SFA 12:0	0.0076 g	0.0090 g
SFA 14:0	0.61 g	0.72 g
SFA 16:0	1.75 g	2.05 g
SFA 18:0	0.35 g	0.41 g
MUFA 18:1	3.46 g	4.07 g
PUFA 18:2	0.14 g	0.17 g
PUFA 18:3	0.081 g	0.095 g
PUFA 20:4	0.088 g	0.10 g
PUFA 22:6 n-3 (DHA)	0.61 g	0.72 g
MUFA 16:1	1.04 g	1.22 g
PUFA 18:4	0.097 g	0.11 g
MUFA 20:1	1.21 g	1.42 g
PUFA 20:5 n-3 (EPA)	0.58 g	0.68 g
MUFA 22:1	1.11 g	1.30 g
PUFA 22:5 n-3 (DPA)	0.14 g	0.17 g

Source: USDA FoodData Central, FDC 175134: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat sablefish

USDA lists 3 preparations of sablefish. The sablefish page puts them side by side, per 100 g and per portion.

Compare every sablefish preparation

Next questions

Every common food in finfish and shellfish productscalories, protein, fat and carbohydrate side by side
Foods A to Z
Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion

Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov