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Saba fish Calories
Rich in omega-3, high protein, popular in Japanese cuisine
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Saba fish has 205 calories. It contains 0 g of carbs, 20.7 g of protein, 13.9 g of fat and 0 g of fiber. Its 9 µg of B12 covers 375% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Saba fish Nutrition Facts
Selected: 100 g
205
KCAL / 100G
Carbs
0g
· 0% DV
Protein
20.7g
· 41% DV
Fat
13.9g
· 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 40% · Fat 60%
Saba fish nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 205 kcal | |
| Total fat | 13.9 g | 18% |
| Saturated fat | 3.2 g | 16% |
| Trans fat | 0 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 20.7 g | 41% |
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 Saba fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 100 g | 205 kcal |
| 1 piece (extra small) | 50 g | 103 kcal |
| 1 piece (small) | 80 g | 164 kcal |
| 100 g | 100 g | 205 kcal |
| 1 serving (medium) | 120 g | 246 kcal |
| 1 piece (large) | 150 g | 308 kcal |
| 1 serving (large) | 200 g | 410 kcal |
| 1 piece (extra large) | 200 g | 410 kcal |
Calculated from 205 calories per 100 g.
Frequently Asked Questions About Saba fish
What does saba fish taste like?
Saba fish has a rich, savory flavor and moist, oily flesh, with a stronger taste than mild white fish. Grilling brings out its flavor, while lemon or another citrus helps balance the richness.
How do you make Japanese saba shioyaki?
Saba shioyaki is saba fish seasoned with salt and grilled, usually skin-side down first. Grill until the skin is crisp and the flesh is cooked through, then serve with lemon or grated daikon.
Is saba fish safe to eat as sushi?
Yes, saba fish can be served as sushi, but it must be prepared for raw consumption. Some saba sushi is cured with salt and vinegar, which adds flavor but does not make improperly handled fish safe.
Is saba fish the same as mackerel?
Saba is the Japanese name commonly used for mackerel, especially chub mackerel in Japanese cooking. The exact species can vary, so “saba” on a menu does not always identify one precise mackerel species.
Can you eat the skin of saba fish?
Yes, saba fish skin is edible and becomes pleasantly crisp when grilled or pan-seared. Make sure the skin is clean and the fish is thoroughly cooked; if the texture is not to your liking, it can be removed after cooking.
What should you serve with saba fish?
Saba fish pairs well with steamed rice, miso soup, pickled vegetables, or a crisp salad. These sides balance its rich flavor; a squeeze of lemon or a little grated daikon is also common with grilled saba.
How should you store leftover cooked saba fish?
Store cooked saba fish in a covered container in the refrigerator and eat it promptly. Reheat it until hot throughout, or enjoy it cold if it was chilled safely; discard it if it has been left at room temperature for too long.
Does saba fish have a lot of mercury?
Saba fish is generally a lower-mercury choice than large predatory fish, but mercury varies by mackerel species. Pregnant people and anyone choosing fish for a child should check local fish advisories, particularly if the exact species is unclear.
Why is saba fish often salted before grilling?
Saba fish is often salted before grilling to season its rich flesh and draw surface moisture away, helping the skin crisp. Japanese recipes may let the salt sit briefly, then pat the fish dry before cooking.
Can you cook saba fish from frozen?
Yes, saba fish can be cooked after thawing, and thawing it overnight in the refrigerator gives the most even result. Pat it dry before grilling or pan-frying; cooking directly from frozen may leave the center undercooked while the outside browns.
Saba fish Vitamins & Minerals
Vitamins
B12
9µg · 375% DV
Vitamin D
16µg · 80% DV
B3
7.5mg · 47% DV
B6
0.5mg · 29% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
220mg · 31% DV
Iodine
30µg · 20% DV
Potassium ⭐
330mg · 10% DV
Sodium
90mg · 4% DV
Saba fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Saba fish
To burn the 205 calories in 100 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 Saba fish?
Saba fish is a mackerel used widely in Japanese cooking. It has firm, dark flesh and a rich, savoury flavour. In Japan, it is often salted and grilled, served as shioyaki, or prepared as sushi and vinegared mackerel.
You can grill or bake it and serve it with lemon, rice or a crisp salad; its bold flavour also works well with pickled vegetables. Saba fish is high in protein and omega-3 fats, with no carbohydrates, so it makes a filling choice for a low-carb meal. Pair it with vegetables or a light salad if you want to balance its naturally oily richness.
How Nutritious Is Saba fish?
Nutrient density
Very 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 Saba fish 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 Saba fish Contain Allergens?
Contains these allergens:
Which Diets Is Saba fish 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
Saba fish Fat Profile
SATURATED
3.2g
MONOUNSATURATED
5.5g
POLYUNSATURATED
3.2g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.