Every 100 kcal of sablefish (black cod) brings 6.9 g of protein. On that measure it ranks 115th of the 121 seafood in this database and 354th of all 796 foods on the site. Measured by weight instead, its 17.2 g per 100 g ranks 105th in its group.
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.
By weight, fat outweighs protein in sablefish (black cod): 19.6 g of fat per 100 g against 17.2 g of protein, a ratio of 0.9 to 1.
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 quoted here is measured by weight at 85 g, and it covers about 29% of the 50 g FDA Daily Value for protein.
Unusually fatty for a white fish, so protein per calorie is low.
Serving sizes
Protein in common portions of sablefish (black cod)
Protein and calories in Sablefish (black cod) for 100 g, the site serving and USDA household portions.
Portion
Weight
Protein
Calories
100 g
100 g
17.2 g
250 kcal
3 oz cooked (serving used here)
85 g
14.6 g
213 kcal
0.5 fillet
151 g
26 g
378 kcal
Portion weights are the household measures listed on the USDA record; protein and calories scale from the per-100 g figures.
Amino acids
Essential amino acids in sablefish (black cod)
The nine essential amino acids in Sablefish (black cod), per 100 g, per serving and per gram of protein.
Amino acid
Per 100 g
Per serving
mg per g protein
leucine
1.4 g
1.19 g
81
lysine
1.58 g
1.34 g
92
valine
0.886 g
0.75 g
52
isoleucine
0.792 g
0.67 g
46
threonine
0.754 g
0.64 g
44
phenylalanine
0.671 g
0.57 g
39
methionine
0.509 g
0.43 g
30
histidine
0.506 g
0.43 g
29
tryptophan
0.193 g
0.16 g
11
Per-100 g values are the amino acid analysis on the USDA record. The serving and per-gram-of-protein columns are arithmetic on those values; they are not a protein quality score.
SampleWhat goal trends look like after a week
109 g
Average per logged day
4 of 7
Days goal met
71%
Complete-protein share
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Sample figures for one made-up week against a 110 g goal, not your data. Red bars met the goal. Your own log fills this in with Premium.
How much protein is in 100 g of sablefish (black cod)?
17.2 g. The 3 oz cooked serving used on this page weighs 85 g and so carries 14.6 g.
How much protein do you get per 100 calories of sablefish (black cod)?
6.9 g. That figure divides its 17.2 g of protein per 100 g by its 250 kcal per 100 g, so it does not depend on serving size.
Is the protein in sablefish (black cod) complete?
Yes. The protein in sablefish (black cod) supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own.
What share of the protein Daily Value is one serving of sablefish (black cod)?
About 29%. One 3 oz cooked serving has 14.6 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #174240 (Fish, sablefish, cooked, dry heat), SR Legacy data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.