Protein content
A 3 oz cooked serving of sablefish (black cod) contains 14.6 g of protein - a good source of protein, about 29% of the 50 g Daily Value.
Share of this food's calories that come from protein - it is moderately protein-dense.
| Serving | 3 oz cooked (85 g) |
|---|---|
| Protein per serving | 14.6 g |
| Protein per 100 g | 17.2 g |
| Calories per serving | 213 kcal |
| Protein density | 28% of calories |
| Share of 50 g Daily Value | 29% |
| Protein quality | Complete protein |
| Category | Seafood |
| Food type | Whole food |
| USDA record | FoodData Central #174240 |
A typical 3 oz cooked serving of sablefish (black cod) contains 14.6 grams of protein (17.2 g per 100 g), which makes it a good source of protein. That covers roughly 29% of the 50 g reference Daily Value, so it adds toward your protein total for the day.
Around 28% of the calories in sablefish (black cod) come from protein, so it is moderately protein-dense. It contributes to a day's protein total, but the bulk of what it delivers is energy rather than amino acids - treat it as a contributor alongside a denser source, not as the protein in a meal.
Among the 121 seafood in the database, sablefish (black cod) ranks 103rd by protein per serving, and 258th out of all 796 foods on the site. Set against blue crab, another seafood entry in the database, a serving carries about 0.6 g less protein (blue crab has 15.2 g per 3 oz cooked).
It is a complete protein - it supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own. The serving above is measured by weight at 85 g. The per-100 g figure lets you compare it directly against any other food here, whatever its serving.
Unusually fatty for a white fish, so protein per calorie is low.
Source: USDA FoodData Central #174240 - "Fish, sablefish, cooked, dry heat" (SR Legacy, published 4/1/2019). Values are the published reference figures for that record, not lab measurements for a specific brand or batch.
Quick answers
Sablefish (black cod) has 17.2 g of protein per 100 g. A typical 3 oz cooked serving (85 g) provides 14.6 g.
Yes. Sablefish (black cod) is a complete protein - it supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own.
A 3 oz cooked serving of sablefish (black cod) contains 14.6 g of protein, about 29% of the 50 g reference Daily Value.
Sablefish (black cod) is a good source of protein, and about 28% of its calories come from protein, which makes it moderately protein-dense. Set against blue crab, another seafood entry in the database, a serving carries about 0.6 g less protein (blue crab has 15.2 g per 3 oz cooked).
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