Black cod is a healthy fish full of good fats (omega-3), protein and vitamin D. It is low in mercury and great for your heart and brain. It is a tasty and smart choice for healthy eating.
Do not go anywhere! We are about to reveal everything you need to know about Black Cod Nutrition Facts — simple, clear and perfect for your healthy lifestyle.
What Is Black Cod?
Despite the name black cod is not a true cod. It is actually a species of fish called Anoplopoma fimbria, belonging to the sablefish family. Found in the cold, deep waters of the North Pacific, black cod is prized in Japanese cuisine and high-end restaurants for its buttery texture and delicate flavor.
Black Cod Nutrition Facts (Per 100g Cooked Serving)
Let’s begin with the nutritional highlights of black cod:
| Nutrient | Amount | % Daily Value (DV) |
| Calories | 250 kcal | 12.5% |
| Protein | 18–20 g | 36% |
| Total Fat | 20–22 g | 30% |
| Saturated Fat | 4.2 g | 21% |
| Omega-3 Fatty Acids | 1.5–2 g | 93% of ideal intake |
| Cholesterol | 60 mg | 20% |
| Sodium | 75 mg | 3% |
| Vitamin D | 500 IU | 63% |
| Vitamin B12 | 3 mcg | 125% |
| Selenium | 44 mcg | 80% |
| Calcium | 18 mg | 1.5% |
| Iron | 0.8 mg | 4% |
How Does Black Cod Fit into Modern Diets?
Keto Diet
Perfectly aligned with ketogenic goals, black cod is high in healthy fats and protein with zero carbs, making it an ideal option for keto dieters. Its omega-3s also support ketosis and reduce inflammation.
Paleo & Whole30
Being a wild, unprocessed protein source, black cod easily fits into Paleo and Whole30 diets, offering the natural fats and vitamins our ancestors would have consumed.
Mediterranean Diet
The Mediterranean diet emphasizes fatty fish—and black cod delivers. While traditionally this diet includes sardines, anchovies, or salmon, black cod makes a luxurious, omega-3-rich alternative.
Diabetic-Friendly Diet
Black cod is low in carbohydrates and high in healthy fats, which helps control blood sugar and provides steady energy, making it a smart choice for people with diabetes.
Black Cod vs. Other Popular Oily Fish
Let’s see how black cod measures up to other nutrient-dense oily fish options:
| Fish | Calories | Omega-3 (g) | Mercury Level | Flavor Profile |
| Black Cod | 250 | 1.5–2 | Low | Buttery, rich, mild |
| Salmon | 206 | 2–2.5 | Moderate | Rich, flaky |
| Mackerel | 305 | 2.6 | High | Bold, oily |
| Sardines | 208 | 1.3 | Low | Salty, fishy |
| Tuna (canned) | 132 | 0.2 | Moderate/High | Mild, lean |
Conclusion: Black cod offers a luxurious texture with omega-3 benefits and less mercury, making it ideal for those who want heart benefits without the “fishy” taste.
Unique Nutrients That Make Black Cod Stand Out
DHA and EPA (Omega-3s)
Black cod is especially rich in DHA and EPA, which are critical for brain health, cognitive function, and cell membrane fluidity. These are the same healthy fats found in prenatal supplements.
Vitamin D Boost
With 500 IU of vitamin D black cod is among the best natural sources. Vitamin D supports bone health, immune function, and mood regulation—especially important in winter months.
Vitamin B12
Black cod is packed with B12, which is essential for nerve health, red blood cell production, and mental clarity.
Selenium
Selenium plays a key role in thyroid function and immune health. Black cod provides nearly 80% of your daily requirement.
How Is Black Cod Caught and Processed?
Most black cod is wild-caught in the icy waters of Alaska and the North Pacific, using sustainable longline or pot fisheries. These methods minimize bycatch and ocean floor damage.
Sustainability Certifications to Look For:
- Marine Stewardship Council (MSC)
- Seafood Watch “Best Choice” Rating
- Wild Alaska Seafood Certified
Black cod is flash-frozen at sea shortly after being caught to preserve nutrients and taste.
How to Cook Black Cod: Ideas for Every Home Chef?
Whether you are a beginner or a gourmet home cook, black cod is remarkably easy to prepare. Here are a few delicious ways to cook it:
Miso-Glazed Black Cod
Inspired by Japanese Nobu-style cuisine, this dish is marinated in miso, sake, and mirin for 24–48 hours, then broiled to golden perfection.
Pan-Seared Black Cod
Sear the fillet skin-side down in butter or olive oil until crisp, then finish in the oven. Serve with lemon and capers.
Baked with Herbs
Lay on a bed of asparagus, top with dill, garlic, and lemon slices, and bake at 375°F for 15 minutes.
Grilled Black Cod Tacos
Grill fillets with smoky paprika and chili powder, flake into tortillas, and top with slaw for a bold twist.
Should You Eat the Skin?
Yes! Black cod skin crisps beautifully and is rich in collagen, omega-3s and flavor. It is edible, safe and even encouraged when seared or grilled.
How Often Should You Eat Black Cod?
According to the FDA and EPA, it is safe to consume black cod 2–3 times per week due to its low mercury content and high omega-3 benefits.
This makes it ideal for:
- Weekly meal prep
- Heart-healthy routines
- Brain-boosting diets
- Pregnancy-safe fish options
Black Cod in Culinary Cultures
Black cod has a deep-rooted place in Japanese cuisine often served as “Gindara Saikyo-Yaki” where it is miso-marinated and broiled. It is also featured in Alaskan native diets where it’s valued for fat content and winter nourishment.
In high-end restaurants across the U.S. black cod is often used in:
- Sushi (as nigiri or rolls)
- Seafood chowders
- Luxury tasting menus
Additional Health Benefits of Black Cod
Anti-Aging Properties
Omega-3 fatty acids, selenium and collagen in the skin all contribute to skin elasticity, moisture and reduced inflammation, making it a favorite in beauty-centric diets.
Anti-Inflammatory Effects
Black cod’s rich omega-3 profile may help reduce chronic inflammation linked to arthritis, autoimmune disorders, and even some cancers.
Bone Strength
With vitamin D and calcium in tandem, black cod plays a small but meaningful role in maintaining bone mineral density.
FAQ’s
1. Is black cod good for you?
Yes, black cod is very good for you. It is high in healthy omega-3 fats, protein, vitamin D and low in mercury.
2. Is blackened cod good for you?
Yes, as long as it’s not cooked with too much butter or oil. Blackened cod keeps most of its healthy nutrients.
3. Which is healthier black cod or salmon?
Both are healthy, but salmon has more omega-3s. Black cod has a richer taste and less mercury. It depends on your preference.
4. Is black cod better than regular cod?
Yes, black cod has more healthy fats, a softer texture, and more flavor than regular cod.
5. Why is black cod so special?
Black cod is special because it has a buttery texture, is rich in omega-3s, and is low in mercury. It also fits many healthy diets.
6. Which cod is the healthiest?
Black cod is one of the healthiest. It’s higher in omega-3s and vitamins compared to regular Atlantic or Pacific cod.
Conclusion:
Black cod is not just tasty — it is packed with healthy fats, protein, and vitamins your body needs. Whether you are eating it grilled, baked, or blackened it is a smart choice for a healthy diet. Add black cod to your meals and enjoy both great flavor and great nutrition.