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Baked whole gilt-head bream (no oil) Calories
High protein, low fat, source of omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (whole) of Baked whole gilt-head bream (no oil) (350 g) has 378 calories. That works out to 108 calories per 100 g. It contains 0 g of carbs, 70.4 g of protein, 10.9 g of fat and 0 g of fiber. Its 7.7 µg of B12 covers 321% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked whole gilt-head bream (no oil) Nutrition Facts
Selected: 1 piece (whole) · 350 g
378
KCAL / 350G
Carbs
0g
· 0% DV
Protein
70.4g
· 141% DV
Fat
10.9g
· 14% 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 74% · Fat 26%
Baked whole gilt-head bream (no oil) nutrition facts table · 1 piece (whole) (350 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 378 kcal | |
| Total fat | 10.9 g | 14% |
| Saturated fat | 2.8 g | 14% |
| Trans fat | 0 g | |
| Sodium | 228 mg | 10% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 70.4 g | 141% |
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 Baked whole gilt-head bream (no oil)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (whole) | 350 g | 378 kcal |
| 1 piece (quarter) | 90 g | 97 kcal |
| 100 g | 100 g | 108 kcal |
| 1 serving (medium) | 150 g | 162 kcal |
| 1 piece (half) | 180 g | 194 kcal |
| 1 piece (small) | 220 g | 238 kcal |
| 1 serving (large) | 250 g | 270 kcal |
| 1 piece (jumbo) | 400 g | 432 kcal |
| 1 piece (large) | 500 g | 540 kcal |
Calculated from 108 calories per 100 g.
Frequently Asked Questions About Baked whole gilt-head bream (no oil)
How do you cook baked whole gilt-head bream (no oil)?
To make baked whole gilt-head bream (no oil), pat a cleaned fish dry, season it, and place it on baking paper or a bed of sliced vegetables. Bake in a preheated oven until the flesh turns opaque and separates easily from the bones.
What temperature should you use for baked whole gilt-head bream (no oil)?
Bake whole gilt-head bream without oil at about 200°C (400°F). A fish around 350 g often takes roughly 20–25 minutes, but thickness and oven performance affect timing, so check that the flesh is opaque and flakes easily.
Do you need to scale baked whole gilt-head bream (no oil) before cooking?
Yes, remove the scales if they have not already been taken off, especially if you plan to eat the skin. Scrape from tail toward head, then rinse and pat the fish dry. Ask your fishmonger to scale and gut it if you prefer.
How can you keep baked whole gilt-head bream (no oil) from sticking to the tray?
Line the tray with baking paper or place the fish on lemon, onion, or vegetable slices to keep baked whole gilt-head bream from sticking. These options work without oil. Avoid overcooking, which can make the flesh dry and more likely to break apart.
What should you put inside baked whole gilt-head bream (no oil)?
Lemon slices, parsley, and thyme are classic additions to the cavity of baked whole gilt-head bream (no oil). Season the cavity with salt and pepper too; the aromatics add fragrance while the fish bakes without needing a coating of oil.
Can you eat the skin of baked whole gilt-head bream (no oil)?
Yes, you can eat the skin of baked whole gilt-head bream if it has been properly scaled and cooked. If you dislike its texture, peel it away after baking; the flesh underneath should lift from the bones easily when the fish is done.
How do you know when baked whole gilt-head bream (no oil) is done?
Baked whole gilt-head bream is done when its flesh is opaque and separates easily from the backbone with a fork. Check the thickest part rather than judging by the skin alone, since browning on the outside does not prove the centre is cooked.
What goes well with baked whole gilt-head bream (no oil)?
Serve baked whole gilt-head bream (no oil) with roasted vegetables, potatoes, or a crisp green salad. A squeeze of lemon and a simple herb dressing complement the fish without overpowering its mild flavour.
Can you bake whole gilt-head bream from frozen without oil?
Thaw whole gilt-head bream in the refrigerator before baking it without oil. This helps the fish cook more evenly and lets you dry and season the cavity properly. Avoid thawing it on the counter; cook it soon after it has thawed.
How should you store leftover baked whole gilt-head bream (no oil)?
Refrigerate leftover baked whole gilt-head bream in a covered container within two hours of cooking and eat it within three days. Remove the remaining flesh from the bones before storing if that makes it easier to portion and reheat.
Baked whole gilt-head bream (no oil) Vitamins & Minerals
Vitamins
B12
7.7µg · 321% DV
B6
0.88mg · 52% DV
B5
2.45mg · 49% DV
Vitamin D
9.45µg · 47% DV
Minerals
Selenium
126µg · 229% DV
Phosphorus
735mg · 105% DV
Iodine
123µg · 82% DV
Potassium ⭐
1085mg · 32% DV
Sodium
228mg · 10% DV
Baked whole gilt-head bream (no oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked whole gilt-head bream (no oil)
To burn the 378 calories in 1 piece (whole) (350 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 whole gilt-head bream (no oil)?
Baked whole gilt-head bream (no oil) is a Mediterranean-style preparation of cleaned, intact sea bream cooked in the oven without added oil. The fish is often seasoned simply, allowing its delicate flavour to come through; lemon and herbs are natural companions.
Its flesh is mild, moist and tender, and it is commonly served as a main course with vegetables, salad or potatoes. It is protein-rich and relatively low in fat: a 100 g portion provides 20.1 g of protein. For a lighter meal, pair it with plenty of vegetables; covering the fish while it cooks can help keep it from drying out.
How Nutritious Is Baked whole gilt-head bream (no oil)?
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 Baked whole gilt-head bream (no oil) 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 whole gilt-head bream (no oil) Contain Allergens?
Contains these allergens:
Which Diets Is Baked whole gilt-head bream (no oil) 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 whole gilt-head bream (no oil) Fat Profile
SATURATED
2.8g
MONOUNSATURATED
3.85g
POLYUNSATURATED
3.5g
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.