Fish, sablefish, smoked
FDC 173685oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 44 · -31 vs Fish & seafood medianSmoked sablefish posts a score of 44 of 100, Fair band, ranking 57th of 60 fish and seafood entries despite a genuinely rich nutrient profile: 35% DV protein, 18% DV magnesium, 14% DV vitamin A, and 10% DV potassium per 100 g. Fat is the dominant macro at 20.1 g, reflecting the fish's naturally oily flesh, with zero carbohydrate and 17.6 g protein rounding out the numbers at 257 calories.
Smoking concentrates flavor and firms the buttery flesh, making sablefish a favorite flaked over rice or folded into a spread, typically eaten in ounce-sized portions given its richness. The smoking and curing process pushes sodium to 737 mg per 100 g, high enough to watch for anyone limiting salt. Its score still trails the category median of 75, so tuna salad or Greenland halibut are worth comparing for a lower-sodium alternative.
See how this score is calculated, build a plate around fish, sablefish, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 257 kcal | 13% |
| Total fat | 20 g | 26% |
| Saturated fat | 4.2 g | 21% |
| Cholesterol | 64 mg | 21% |
| Sodium | 737 mg | 32% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 18 g | 35% |
| Potassium | 471 mg | 10% |
| Calcium | 50 mg | 4% |
| Iron | 1.7 mg | 9% |
| Magnesium | 74 mg | 18% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 122 µg | 14% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 72 kcal | 4% |
| Total fat | 5.6 g | 7% |
| Saturated fat | 1.2 g | 6% |
| Cholesterol | 18 mg | 6% |
| Sodium | 206 mg | 9% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 4.9 g | 10% |
| Potassium | 132 mg | 3% |
| Calcium | 14 mg | 1% |
| Iron | 0.47 mg | 3% |
| Magnesium | 21 mg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 34 µg | 4% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 173685Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fish & seafood median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Fish, tuna saladDensity 44 vs 44Fish, halibut, Greenland, rawDensity 50 vs 44Fish, salmon, chinook, smokedDensity 53 vs 44Original analysis by NutriVerdict
In the kitchen and how to use it
Sablefish, also called black cod, has a rich, buttery texture that takes especially well to smoking, which firms up the flesh while deepening its flavor with a savory, slightly sweet smokiness. Smoked sablefish is often served thinly sliced on a bagel with cream cheese much like smoked salmon, flaked into a spread or dip, or served as a standalone appetizer with crackers and a squeeze of lemon. Its high natural fat content keeps it moist even after smoking, which is part of why it is prized in Japanese-influenced preparations like miso-marinated black cod as well.
Buy smoked sablefish from a fish counter or vacuum-sealed package, keep it refrigerated, and use it within the timeframe on the label since smoking extends shelf life but does not make it shelf-stable. At 257 calories and 17.6 grams of protein per 100 grams, it is a dense, satisfying protein source, providing 35% of the daily value for protein along with 18% for magnesium and 14% for vitamin A. The smoking and curing process does drive sodium up to 737 milligrams per 100 grams, so it is best enjoyed in modest portions alongside unsalted sides like plain rice or cucumber, letting the smoky richness of the fish stand out rather than compete with more heavily seasoned dishes.
Frequently asked questions about fish, sablefish
How many calories are in smoked sablefish?
Smoked sablefish has 257 calories per 100 grams, reflecting its naturally high fat content.
Is smoked sablefish high in protein?
Yes, it provides 17.6 grams of protein per 100 grams, or 35% of the daily value, one of the higher protein marks among smoked fish.
How do you serve smoked sablefish?
It is commonly served thinly sliced on a bagel with cream cheese, flaked into a spread, or plated as an appetizer with crackers and lemon.