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Alaskan black cod Calories
Rich in omega-3s, high-quality protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Alaskan black cod (140 g) has 235 calories. That works out to 168 calories per 100 g. It contains 0 g of carbs, 25.8 g of protein, 14.1 g of fat and 0 g of fiber. Its 50.4 µg of Selenium covers 92% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Alaskan black cod Nutrition Facts
Selected: 1 piece (medium) · 140 g
235
KCAL / 140G
Carbs
0g
· 0% DV
Protein
25.8g
· 52% DV
Fat
14.1g
· 18% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 45% · Fat 55%
Alaskan black cod nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 235 kcal | |
| Total fat | 14.1 g | 18% |
| Saturated fat | 2.94 g | 15% |
| Trans fat | 0 g | |
| Sodium | 98 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 25.8 g | 52% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Alaskan black cod?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 235 kcal |
| 1 ounce (mini) | 28 g | 47 kcal |
| 1 piece (small) | 90 g | 151 kcal |
| 100 g | 100 g | 168 kcal |
| 1 cup (shredded) | 100 g | 168 kcal |
| 1 serving (grated) | 120 g | 202 kcal |
| 1 cup (diced) | 140 g | 235 kcal |
| 1 piece (large) | 220 g | 370 kcal |
Calculated from 168 calories per 100 g.
Frequently Asked Questions About Alaskan black cod
What is Alaskan black cod?
Alaskan black cod is sablefish, a deep-water fish that is not actually a cod. Its rich, buttery flesh is naturally high in oil, which helps it stay moist during cooking.
What does Alaskan black cod taste like?
Alaskan black cod has a mild, slightly sweet flavor and a rich, buttery texture. Its taste is less assertive than many oily fish, so it works with both simple lemon-and-herb seasoning and bold marinades.
How do you cook Alaskan black cod?
Alaskan black cod can be baked, broiled, grilled, or pan-seared. Pat it dry, season it, and cook until the flesh turns opaque and separates easily into flakes; its natural oil helps prevent it from drying out.
Is Alaskan black cod the same as regular cod?
No, Alaskan black cod is sablefish, not a member of the cod family. Compared with regular cod, it is much richer and fattier, with a softer texture that suits methods such as broiling and miso marinating.
Why is Alaskan black cod often served with miso?
Alaskan black cod pairs especially well with miso because its rich flesh balances the paste’s salty, savory flavor. Miso-marinated black cod is often broiled or baked; wipe off excess marinade first so it does not scorch.
Can you eat the skin of Alaskan black cod?
Yes, Alaskan black cod skin is edible when properly cooked. Searing the fish skin-side down can make it crisp, while removing the skin after cooking is easy if you prefer not to eat it.
What is a good substitute for Alaskan black cod?
Chilean sea bass is a close substitute for Alaskan black cod because both have rich, tender flesh. Salmon can also work in many recipes; leaner cod is less similar and may need less cooking to keep it moist.
Does Alaskan black cod have a lot of bones?
Alaskan black cod fillets are generally sold with the pin bones removed, but a few may remain. Run your fingers along the center of the raw fillet and pull out any bones with clean tweezers before cooking.
How should you store fresh Alaskan black cod?
Keep fresh Alaskan black cod refrigerated in a covered container and cook it soon after buying. For longer storage, freeze it in an airtight, freezer-safe package; thaw it in the refrigerator before cooking.
Is Alaskan black cod high in mercury?
Alaskan black cod is generally considered a lower-mercury fish compared with large predatory fish such as swordfish. People who are pregnant or choosing fish for young children should follow current local seafood guidance for serving frequency.
Alaskan black cod Vitamins & Minerals
Vitamins
B12
2.1µg · 88% DV
Vitamin D
14µg · 70% DV
B3
3.92mg · 25% DV
B5
1.05mg · 21% DV
Minerals
Selenium
50µg · 91% DV
Phosphorus
280mg · 40% DV
Iodine
49µg · 33% DV
Potassium ⭐
504mg · 15% DV
Sodium
98mg · 4% DV
Alaskan black cod Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Alaskan black cod
To burn the 235 calories in 1 piece (medium) (140 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Alaskan black cod?
Alaskan black cod is a rich, cold-water fish from Alaska, also known as sablefish. Despite its familiar name, it is not the same as lean Atlantic cod. Its flesh is exceptionally tender and flaky, with a buttery, subtly sweet flavour. It is often served roasted or grilled, and a miso glaze is a well-known preparation; simple lemon and herbs also let the fish shine. Naturally rich in omega-3 fats and high-quality protein, it makes a satisfying main course. For a lighter plate, bake or grill it rather than frying, and pair it with vegetables or a crisp salad.
How Nutritious Is Alaskan black cod?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Alaskan black cod Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Alaskan black cod Contain Allergens?
Contains these allergens:
Which Diets Is Alaskan black cod Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Alaskan black cod Fat Profile
SATURATED
2.94g
MONOUNSATURATED
6.3g
POLYUNSATURATED
2.66g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.