Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Branzino Fillet 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 (medium) of Branzino Fillet (120 g) has 116 calories. That works out to 97 calories per 100 g. It contains 0 g of carbs, 23.3 g of protein, 2.5 g of fat and 0 g of fiber. Its 3 µg of B12 covers 125% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Branzino Fillet Nutrition Facts
Selected: 1 piece (medium) · 120 g
116
KCAL / 120G
Carbs
0g
· 0% DV
Protein
23.3g
· 47% DV
Fat
2.5g
· 3% 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 81% · Fat 19%
Branzino Fillet nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 116 kcal | |
| Total fat | 2.5 g | 3% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 74 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 23.3 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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Branzino Fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 116 kcal |
| 1 piece (extra small) | 60 g | 58 kcal |
| 1 piece (small) | 80 g | 78 kcal |
| 100 g | 100 g | 97 kcal |
| 1 serving (medium) | 150 g | 146 kcal |
| 1 piece (large) | 180 g | 175 kcal |
| 1 serving (large) | 200 g | 194 kcal |
| 2 piece (double) | 240 g | 233 kcal |
Calculated from 97 calories per 100 g.
Frequently Asked Questions About Branzino Fillet
What does Branzino Fillet taste like?
Branzino Fillet has a mild, delicate flavor and tender, flaky flesh. Its taste is less pronounced than that of oily fish, so lemon, herbs, and light sauces complement it without overwhelming it.
Is Branzino Fillet the same fish as European sea bass?
Yes. Branzino is the Italian name commonly used for European sea bass, so a Branzino Fillet is a portion of that fish. The name does not refer to a separate type of bass.
Can you eat the skin on Branzino Fillet?
Yes, the skin on Branzino Fillet is edible. Make sure it is clean and scaled, then cook the fillet skin-side down to make the skin crisp and the flesh tender.
How do you pan-sear Branzino Fillet?
Pat Branzino Fillet dry and heat a lightly oiled skillet. Start skin-side down if the skin is on, pressing gently so it makes good contact; turn it once the flesh is nearly opaque.
Does Branzino Fillet have bones?
Branzino Fillet is usually sold with the backbone removed, but small pin bones can remain. Check the flesh carefully with your fingertips before cooking and pull out any bones with tweezers.
What herbs go well with Branzino Fillet?
Branzino Fillet pairs well with Mediterranean flavors such as parsley, dill, thyme, and oregano. Lemon and olive oil bring out its mild taste; use herbs lightly so they do not mask the fish.
How can you tell when Branzino Fillet is cooked?
Branzino Fillet is cooked when its flesh turns opaque and separates easily into flakes with a fork. For a temperature check, the thickest part should reach 145°F (63°C).
Can you freeze Branzino Fillet?
Yes, freeze Branzino Fillet in an airtight, freezer-safe package to limit air exposure. Thaw it in the refrigerator before cooking, and avoid refreezing it after it has thawed.
Is Branzino Fillet high in mercury?
Branzino is generally considered a lower-mercury choice than large predatory fish such as swordfish. If you are pregnant, follow current local advice on fish choices and serving frequency.
Is Branzino Fillet healthy to eat?
Branzino Fillet is a lean source of protein and provides omega-3 fats. Baking, grilling, or pan-cooking it with modest oil keeps the preparation light while preserving its tender texture.
Branzino Fillet Vitamins & Minerals
Vitamins
B12
3µg · 125% DV
B6
0.36mg · 21% DV
B5
0.84mg · 17% DV
Vitamin D
3.36µg · 17% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
252mg · 36% DV
Iodine
36µg · 24% DV
Potassium ⭐
408mg · 12% DV
Sodium
74mg · 3% DV
Branzino Fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Branzino Fillet
To burn the 116 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 Branzino Fillet?
Branzino fillet is the boneless portion of European sea bass, a fish associated with the Mediterranean. Its delicate, mild-tasting flesh cooks quickly and works well grilled, baked or pan-seared; lemon, olive oil and herbs let its flavour come through without much fuss.
Around the Mediterranean, it is commonly served as a main course with vegetables or a fresh salad, and it also fits easily into weeknight meals elsewhere. It is high in protein and relatively lean, with 19.4 g of protein and 2.1 g of fat per 100 g. Pair it with greens and use a light hand with the oil for a simple, balanced plate.
How Nutritious Is Branzino Fillet?
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 Branzino Fillet 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 Branzino Fillet Contain Allergens?
Contains these allergens:
Which Diets Is Branzino Fillet 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
Branzino Fillet Fat Profile
SATURATED
0.6g
MONOUNSATURATED
0.84g
POLYUNSATURATED
0.84g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
Compare Branzino Fillet
Foods Similar to Branzino Fillet
Have another question about Branzino Fillet?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.