Fish, sablefish, raw

Raw sablefish posts a Nutrient Density Score of 54 of 100, landing it in the Fair band and 52nd of 60 in the Fish & seafood category. Fat is the dominant macronutrient here, but the fish still supplies an excellent 27% DV of protein alongside 13% DV of magnesium and 10% DV of vitamin A, at 195 calories per 100 grams.

Sablefish, sometimes sold as black cod, is prized for its high fat content, which keeps it moist through grilling, roasting, or smoking, often paired with a simple glaze or citrus. A typical ounce serving fits easily into a main course, and its sodium sits at just 56 mg per 100 g. It ranks well below the category's median score of 75, so those prioritizing density over richness might compare it with pompano, florida, raw, or shad, american, raw.