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Baked Gilthead Sea Bream Head Calories
Rich in omega-3 and protein, low-carb seafood
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked Gilthead Sea Bream Head (120 g) has 156 calories. That works out to 130 calories per 100 g. It contains 0 g of carbs, 23.4 g of protein, 6.2 g of fat and 0 g of fiber. Its 2.6 µg of B12 covers 110% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked Gilthead Sea Bream Head Nutrition Facts
Selected: 1 piece (medium) · 120 g
156
KCAL / 120G
Carbs
0g
· 0% DV
Protein
23.4g
· 47% DV
Fat
6.2g
· 8% 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 63% · Fat 37%
Baked Gilthead Sea Bream Head nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 156 kcal | |
| Total fat | 6.2 g | 8% |
| Saturated fat | 1.56 g | 8% |
| Trans fat | 0 g | |
| Sodium | 78 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 23.4 g | 47% |
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 Baked Gilthead Sea Bream Head?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 156 kcal |
| 1 piece (small) | 80 g | 104 kcal |
| 100 g | 100 g | 130 kcal |
| 1 serving (medium) | 150 g | 195 kcal |
| 1 piece (large) | 180 g | 234 kcal |
| 1 serving (large) | 200 g | 260 kcal |
| 2 piece (double) | 240 g | 312 kcal |
Calculated from 130 calories per 100 g.
Frequently Asked Questions About Baked Gilthead Sea Bream Head
How do you eat a baked gilthead sea bream head?
Eat a baked gilthead sea bream head by flaking the meat away from the bones with a fork or your fingers. The cheeks and the meat around the crown are especially tender. Take small bites and watch for fine bones.
How do you bake a gilthead sea bream head?
To bake a gilthead sea bream head, ask the fishmonger to clean it and remove the gills, then pat it dry. Season with olive oil, salt, lemon, and herbs, and bake until the flesh is opaque and separates easily from the bone.
Which parts of a baked gilthead sea bream head can you eat?
You can eat the cheek meat and the flesh around the top and base of a baked gilthead sea bream head. Some diners also eat the soft tissue around the eyes. Remove the gills before cooking, and avoid any parts that seem unpleasant to you.
Are the cheeks of a baked gilthead sea bream head worth eating?
Yes, the cheeks of a baked gilthead sea bream head are worth eating. They hold small, tender pieces of meat that often stay moist during baking. Carefully lift them away from the cheekbones with a fork or the tip of a spoon.
What does a baked gilthead sea bream head taste like?
A baked gilthead sea bream head tastes rich and savory, with a mild, clean flavor when the fish is fresh. The meat close to the bones is moist and often more flavorful than a lean fillet; lemon helps brighten it.
Why should you remove the gills from a gilthead sea bream head before baking?
Remove the gills from a gilthead sea bream head before baking because they can retain blood and debris, giving the finished dish a bitter taste or stronger smell. Ask the fishmonger to do this, or cut them out carefully before rinsing.
What should you serve with a baked gilthead sea bream head?
Serve a baked gilthead sea bream head with lemon, a crisp salad, roasted vegetables, or potatoes. These sides complement the rich meat without hiding its flavor. Crusty bread is useful for enjoying the small pieces left around the bones.
How should you store leftover baked gilthead sea bream head?
Store leftover baked gilthead sea bream head in a covered container in the refrigerator as soon as it has cooled. Remove the meat from the bones if that makes it easier to store, and reheat only the portion you plan to eat.
Can you make fish stock from a baked gilthead sea bream head?
Yes, you can use a baked gilthead sea bream head to make stock, though its roasted flavor will carry into the broth. Pick off any usable meat first, then simmer the clean bones gently with aromatics and strain carefully to remove small bones.
Is it safe to eat a baked gilthead sea bream head with its bones?
Yes, the meat is safe to eat, but the bones in a baked gilthead sea bream head should not be swallowed. Separate the flesh carefully and check each bite, especially when serving children or anyone who may have difficulty spotting small bones.
Baked Gilthead Sea Bream Head Vitamins & Minerals
Vitamins
B12
2.64µg · 110% DV
Vitamin D
5.4µg · 27% DV
B3
2.52mg · 16% DV
B5
0.78mg · 16% DV
Minerals
Selenium
26µg · 47% DV
Phosphorus
252mg · 36% DV
Iodine
38µg · 25% DV
Potassium ⭐
408mg · 12% DV
Sodium
78mg · 3% DV
Baked Gilthead Sea Bream Head Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Gilthead Sea Bream Head
To burn the 156 calories in 1 piece (medium) (120 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 Baked Gilthead Sea Bream Head?
Baked gilthead sea bream head is made by roasting the head of a Mediterranean sea bream, often with olive oil, lemon and herbs. The cheeks and the meat around the collar are especially prized, so it is a small but satisfying dish rather than simply a way to serve a whole fish.
Around the Mediterranean, it may arrive as part of a seafood meal with salad, vegetables or bread; elsewhere, it works well as a shared starter or a main alongside greens. The flesh is tender and savoury, with crisp skin when well roasted. It provides protein with virtually no carbohydrate. Serve with lemon and a fresh salad for a lighter pairing.
How Nutritious Is Baked Gilthead Sea Bream Head?
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 Baked Gilthead Sea Bream Head Processed?
NOVA 2
Minimally Processed
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 Baked Gilthead Sea Bream Head Contain Allergens?
Contains these allergens:
Which Diets Is Baked Gilthead Sea Bream Head 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
Baked Gilthead Sea Bream Head Fat Profile
SATURATED
1.56g
MONOUNSATURATED
2.52g
POLYUNSATURATED
1.32g
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.