Nutrition facts · Fish and seafood
Calories in Black cod (cooked)
Cooked black cod (sablefish) has 250 calories per 100 g, and half a fillet (151 g) has 378 calories. Most of those calories come from fat, with 19.6 g of fat and 17.2 g of protein per 100 g and no carbohydrates.
Calories come from: Carbs 0% · Fat 72% · Protein 28%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 250 kcal | 17.2 g | 0 g | 19.6 g |
| 1/2 fillet | 151 g | 378 kcal | 26 g | 0 g | 29.6 g |
| 3 oz | 85 g | 213 kcal | 14.6 g | 0 g | 16.7 g |
Full nutrition (Per 100 g)
| Calories | 250 kcal |
|---|---|
| Protein | 17.2 g |
| Carbohydrates | 0 g |
| Fiber | 0 g |
| Fat | 19.6 g |
| of which saturated | 4.1 g |
| Sodium | 72 mg |
What changes the calories
- Cooked fish weighs less than raw because it loses water, so the same piece shows more calories per gram after cooking.
- Butter, oil or glazes used in the pan or on top add their own calories on top of the fish itself.
- Sweet marinades such as miso or teriyaki glazes add sugar and calories that plain dry-heat cooked fish does not have.
- Black cod fillets vary a lot in size, so a restaurant portion can be much larger or smaller than half a fillet.
Tips for logging it accurately
- Weigh the fish after cooking and log it as cooked black cod, or weigh it raw and choose a raw entry, but don't mix the two.
- Log any butter, oil, miso glaze or sauce separately so those calories are counted.
- Snap a photo of your plate in BerryFit to log the fish and sides quickly, then adjust the portion weight if needed.
Log Black cod (cooked) in seconds
Snap a photo of your meal or search for Black cod (cooked) in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in 3 oz of cooked black cod?
A 3 oz (85 g) portion of cooked black cod has 213 calories, with 14.6 g protein and 16.7 g fat.
Is black cod high in fat?
Yes, compared with many white fish it is rich in fat, with 19.6 g of fat per 100 g cooked. Fat supplies most of its 250 calories per 100 g.
How much protein is in black cod?
Cooked black cod has 17.2 g of protein per 100 g, and half a fillet (151 g) has 26 g.
Does black cod have carbs?
Plain cooked black cod has 0 g of carbohydrates. Glazes, breading or sauces can add carbs, so log those separately.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Fish, sablefish, cooked, dry heat, FDC ID 174240); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
