3D carbon-based porous sponges are recognized for significant potential in oil absorption and electromagnetic interference (EMI). However, their widespread application is hindered by a common compromise between high performance and affordability of mass production. Herein, a novel approach is introduced that involves laser-assisted micro-zone heating melt-blown spinning (LMHMS) to address this challenge by creating pitch-based submicron carbon fibers (PSCFs) sponge with 3D interconnected structures. These structures bestow the resulting sponge exceptional characteristics including low density (approximate to 20 mg cm-3), high porosity (approximate to 99%), remarkable compressibility (80% maximum strain), and superior conductivity (approximate to 628 S m-1). The resultant PSCF sponges realize an oil/organic solvent sorption capacity over 56 g/g and possess remarkable regenerated ability. In addition to their effectiveness in cleaning up oil/organic solvent spills, they also demonstrated strong electromagnetic shielding capabilities, with a total shielding effectiveness (SE) exceeding 60 dB across the X-band GHz range. In virtue of extreme lightweight of approximate to 20 mg cm-3, the specific SE of the PSCF sponge reaches as high as approximate to 1466 dB cm3 g-1, surpassing the performance of numerous carbon-based porous structures. Thus, the unique blend of properties renders these sponges promising for transforming strategies in addressing oil/organic solvent contaminations and providing effective protection against EMI. This work innovatively proposes the laser-assisted micro-zone heating melt-blown spinning (LMHMS) process and fabricates a pitch-based submicron carbon fibers (PSCFs) sponge with 3D interconnected structures. The prepared 3D porous carbon material combines features such as low density, high compressibility, superior conductivity, remarkable absorbency, and thermal stability. As a multifunctional material, it shows potential for environmental treatment and electronic device protection. image