Food · Finfish and Shellfish Products
Sablefish nutrition facts
A typical portion of sablefish (3 oz; 85 g, fish, cooked, dry heat) has 210 calories and 15g of protein (USDA FoodData Central). USDA lists 3 descriptions of it: per 100 g they range from 195 calories (fish, raw) to 257 (fish, smoked).
Nutrition Facts
* 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 for Fish, sablefish, cooked, dry heat, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 17.2g
- more than 67% of 8,218 USDA reference foods
- Calories per 100 g
- 250
- more than 64% of reference foods
- Sodium per 100 g
- 72mg
- more than 50% of reference foods
3 oz weighs 85 g in USDA's record for Fish, sablefish, cooked, dry heat (FDC 174240).
Where the calories come from: 0% carbohydrate, 72% fat and 28% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Selenium40 µg in 3 oz (85 g), 72% of the Daily Value
- Vitamin B121.2 µg in 3 oz (85 g), 51% of the Daily Value
- Niacin4.4 mg in 3 oz (85 g), 27% of the Daily Value
- Vitamin B60.3 mg in 3 oz (85 g), 17% of the Daily Value
- Phosphorus183 mg in 3 oz (85 g), 15% of the Daily Value
- Magnesium60 mg in 3 oz (85 g), 14% of the Daily Value
Source: USDA FoodData Central (FDC 174240), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of sablefish USDA describes
Fish, smoked has the most calories per 100 g (257); the fewest: Fish, raw (195)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Fish, sablefish, cooked, dry heat | 250 | 17.2 g | 19.6 g | 72 mg |
| Fish, sablefish, smoked | 257 | 17.7 g | 20.1 g | 737 mg |
| Fish, sablefish, raw | 195 | 13.4 g | 15.3 g | 56 mg |
Every nutrient in this record (67)
The portion is 3 oz (85 g); % DV is for that portion.
Energy, macronutrients and sugars (11)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 14.6 g | 17.2 g | 29% |
| Total lipid (fat) | 16.7 g | 19.6 g | 21% |
| Carbohydrate, by difference | 0 g | 0 g | 0% |
| Ash | 1.15 g | 1.35 g | |
| Energy | 213 kcal | 250 kcal | |
| Water | 53.4 g | 62.9 g | |
| Fiber, total dietary | 0 g | 0 g | 0% |
| Cholesterol | 53.5 mg | 63.0 mg | 18% |
| Fatty acids, total saturated | 3.48 g | 4.10 g | 17% |
| Fatty acids, total monounsaturated | 8.78 g | 10.3 g | |
| Fatty acids, total polyunsaturated | 2.23 g | 2.62 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 38.3 mg | 45.0 mg | 3% |
| Iron, Fe | 1.39 mg | 1.64 mg | 8% |
| Magnesium, Mg | 60.4 mg | 71.0 mg | 14% |
| Phosphorus, P | 183 mg | 215 mg | 15% |
| Potassium, K | 390 mg | 459 mg | 8% |
| Sodium, Na | 61.2 mg | 72.0 mg | 3% |
| Zinc, Zn | 0.35 mg | 0.41 mg | 3% |
| Copper, Cu | 0.024 mg | 0.028 mg | 3% |
| Manganese, Mn | 0.016 mg | 0.019 mg | 1% |
| Selenium, Se | 39.8 µg | 46.8 µg | 72% |
Vitamins (13)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 86.7 µg | 102 µg | |
| Vitamin A, RAE | 86.7 µg | 102 µg | 10% |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.10 mg | 0.12 mg | 9% |
| Riboflavin | 0.098 mg | 0.12 mg | 8% |
| Niacin | 4.36 mg | 5.13 mg | 27% |
| Pantothenic acid | 0.74 mg | 0.86 mg | |
| Vitamin B-6 | 0.29 mg | 0.35 mg | 17% |
| Folate, total | 14.4 µg | 17.0 µg | |
| Vitamin B-12 | 1.22 µg | 1.44 µg | 51% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 14.4 µg | 17.0 µg | |
| Folate, DFE | 14.4 µg | 17.0 µg | 4% |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.16 g | 0.19 g | |
| Threonine | 0.64 g | 0.75 g | |
| Isoleucine | 0.67 g | 0.79 g | |
| Leucine | 1.19 g | 1.40 g | |
| Lysine | 1.34 g | 1.58 g | |
| Methionine | 0.43 g | 0.51 g | |
| Cystine | 0.16 g | 0.18 g | |
| Phenylalanine | 0.57 g | 0.67 g | |
| Tyrosine | 0.49 g | 0.58 g | |
| Valine | 0.75 g | 0.89 g | |
| Arginine | 0.87 g | 1.03 g | |
| Histidine | 0.43 g | 0.51 g | |
| Alanine | 0.88 g | 1.04 g | |
| Aspartic acid | 1.50 g | 1.76 g | |
| Glutamic acid | 2.18 g | 2.57 g | |
| Glycine | 0.70 g | 0.82 g | |
| Proline | 0.52 g | 0.61 g | |
| Serine | 0.60 g | 0.70 g |
Fatty acids (15)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 12:0 | 0.010 g | 0.012 g | |
| SFA 14:0 | 0.78 g | 0.92 g | |
| SFA 16:0 | 2.24 g | 2.63 g | |
| SFA 18:0 | 0.44 g | 0.52 g | |
| MUFA 18:1 | 4.44 g | 5.22 g | |
| PUFA 18:2 | 0.18 g | 0.21 g | |
| PUFA 18:3 | 0.10 g | 0.12 g | |
| PUFA 20:4 | 0.11 g | 0.13 g | |
| PUFA 22:6 n-3 (DHA) | 0.78 g | 0.92 g | |
| MUFA 16:1 | 1.33 g | 1.57 g | |
| PUFA 18:4 | 0.12 g | 0.15 g | |
| MUFA 20:1 | 1.55 g | 1.82 g | |
| PUFA 20:5 n-3 (EPA) | 0.74 g | 0.87 g | |
| MUFA 22:1 | 1.42 g | 1.67 g | |
| PUFA 22:5 n-3 (DPA) | 0.18 g | 0.22 g |
Source: USDA FoodData Central, FDC 174240: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in sablefish?
210 in 3 oz (85 g) of fish, cooked, dry heat; 195 to 257 per 100 g across USDA's descriptions.
How much protein is in sablefish?
15g in 3 oz; 17.2 g per 100 g.
How much sodium is in sablefish?
60mg in 3 oz; 72 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov