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Black sea bream (cooked) Calories
High protein, low fat, good source of omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Black sea bream (cooked) (150 g) has 176 calories. That works out to 117 calories per 100 g. It contains 0 g of carbs, 33.8 g of protein, 4.8 g of fat and 0 g of fiber. Its 3.3 µg of B12 covers 138% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Black sea bream (cooked) Nutrition Facts
Selected: 1 piece (medium) · 150 g
176
KCAL / 150G
Carbs
0g
· 0% DV
Protein
33.8g
· 68% DV
Fat
4.8g
· 6% 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 76% · Fat 24%
Black sea bream (cooked) nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 176 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0 g | |
| Sodium | 98 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 33.8 g | 68% |
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 Black sea bream (cooked)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 176 kcal |
| 1 piece (extra small) | 75 g | 88 kcal |
| 100 g | 100 g | 117 kcal |
| 1 piece (small) | 100 g | 117 kcal |
| 1 serving (medium) | 120 g | 140 kcal |
| 1 serving (large) | 200 g | 234 kcal |
| 1 piece (large) | 250 g | 293 kcal |
| 1 piece (extra large) | 300 g | 351 kcal |
Calculated from 117 calories per 100 g.
Frequently Asked Questions About Black sea bream (cooked)
What does black sea bream taste like?
Black sea bream has a mild, clean flavour and firm white flesh. Its taste is less oily than that of many stronger-flavoured fish, so lemon, herbs and simple seasonings complement it well.
How do you cook black sea bream?
Black sea bream can be baked, grilled or pan-fried. Season it simply, and cook until the flesh turns opaque and separates easily with a fork; cooking it too long can make it dry.
Is black sea bream bony?
Yes, black sea bream has a central backbone and smaller bones in the flesh. Lift the fillets away from the backbone carefully, and check each portion for bones before serving it to children.
Is black sea bream the same as sea bream?
No. Black sea bream is a different species from the fish commonly sold as gilt-head sea bream. Both belong to the sea bream family, but black sea bream has distinctive dark markings on its body.
What should you serve with black sea bream?
Black sea bream pairs well with leafy salad, roasted or steamed vegetables, and potatoes. Lemon and fresh herbs add brightness without overpowering the fish’s mild flavour.
Can you eat the skin of black sea bream?
Yes, the skin of properly cooked black sea bream is edible. If you prefer not to eat it, peel it away after cooking; check the flesh for small bones either way.
How can you tell when black sea bream is cooked?
Cooked black sea bream looks opaque throughout and flakes apart easily when tested with a fork. If the centre still looks translucent or gelatinous, cook it longer; avoid overcooking, which dries the flesh.
How long does cooked black sea bream keep in the fridge?
Keep cooked black sea bream in a covered container in the refrigerator and eat it within three to four days. Refrigerate it promptly after the meal, and discard it if its smell or texture has changed.
Can you reheat cooked black sea bream?
Yes, you can reheat cooked black sea bream. Cover it and warm it gently in the oven or a pan to help prevent drying; reheating only the portion you plan to eat preserves its quality.
Can you eat black sea bream during pregnancy?
Yes, black sea bream can be eaten during pregnancy when thoroughly cooked. Avoid raw or undercooked fish and remove bones carefully; ask your healthcare professional if you have been given individual limits on fish.
Black sea bream (cooked) Vitamins & Minerals
Vitamins
B12
3.3µg · 138% DV
Vitamin D
8.25µg · 41% DV
B6
0.48mg · 28% DV
B3
4.05mg · 25% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
330mg · 47% DV
Iodine
53µg · 35% DV
Potassium ⭐
570mg · 17% DV
Sodium
98mg · 4% DV
Black sea bream (cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Black sea bream (cooked)
To burn the 176 calories in 1 piece (medium) (150 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 Black sea bream (cooked)?
Karagöz is a Mediterranean two-banded seabream, a local fish often caught in the Aegean and eastern Mediterranean. Once cooked, its flesh is white, firm and mildly sweet, with bones to watch for as you eat. In Turkey it is commonly grilled, pan-cooked or baked, and served simply with lemon, salad and seasonal vegetables. Gentle cooking lets the fish’s flavour stand out without needing a heavy sauce.
It is a protein-rich, relatively lean choice and also provides omega-3 fats. For a lighter plate, bake or grill it rather than frying, and pair it with vegetables or salad. It works well as a straightforward seafood main alongside rice, bread or other familiar sides.
How Nutritious Is Black sea bream (cooked)?
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 Black sea bream (cooked) 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 Black sea bream (cooked) Contain Allergens?
Contains these allergens:
Which Diets Is Black sea bream (cooked) Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Black sea bream (cooked) Fat Profile
SATURATED
1.2g
MONOUNSATURATED
1.65g
POLYUNSATURATED
1.05g
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.