Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Whole Branzino 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 Whole Branzino (350 g) has 340 calories. That works out to 97 calories per 100 g. It contains 0 g of carbs, 63.4 g of protein, 7.4 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.
Whole Branzino Nutrition Facts
Selected: 1 piece (medium) · 350 g
340
KCAL / 350G
Carbs
0g
· 0% DV
Protein
63.4g
· 127% DV
Fat
7.4g
· 9% 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 79% · Fat 21%
Whole Branzino nutrition facts table · 1 piece (medium) (350 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 340 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 1.75 g | 9% |
| Trans fat | 0 g | |
| Sodium | 210 mg | 9% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 63.4 g | 127% |
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 Whole Branzino?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 350 g | 340 kcal |
| 100 g | 100 g | 97 kcal |
| 1 serving (small) | 100 g | 97 kcal |
| 1 serving (medium) | 150 g | 146 kcal |
| 1 serving (large) | 200 g | 194 kcal |
| 1 piece (small) | 250 g | 243 kcal |
| 1 piece (large) | 500 g | 485 kcal |
| 1 piece (extra large) | 700 g | 679 kcal |
Calculated from 97 calories per 100 g.
Frequently Asked Questions About Whole Branzino
How do you cook a whole branzino in the oven?
Roast a whole branzino after patting it dry and making a few shallow cuts through the skin. Season the cavity with lemon and herbs, brush the outside with oil, and bake until the flesh turns opaque and separates easily from the backbone.
How do you grill a whole branzino without it sticking?
To grill a whole branzino without sticking, clean and oil the grill grates well and lightly oil the fish skin. Cook over moderate heat, turning it carefully once the skin releases from the grate. The fish is ready when the flesh is opaque and flakes easily.
What does whole branzino taste like?
Whole branzino has a mild, clean flavor and tender, flaky flesh, so it pairs well with simple seasoning. Cooking it on the bone helps keep the meat moist, while grilling gives the skin a savory, lightly crisp finish.
Is whole branzino the same as European sea bass?
Yes, branzino is the Italian name commonly used for European sea bass. On menus and in seafood shops, “whole branzino” usually means the fish is served intact rather than as fillets, often with the head and bones still present.
How do you prepare a whole branzino before cooking?
Before cooking whole branzino, remove the scales and entrails if the fishmonger has not already done so, then rinse the cavity and pat the fish dry. Dry skin browns better, and shallow slashes help seasonings reach the surface without cutting through to the backbone.
How can you tell when whole branzino is cooked?
Whole branzino is cooked when the flesh at its thickest part is opaque and comes away from the backbone easily. If that area still looks translucent or feels gelatinous, keep cooking and check again; avoid overcooking, which can make the lean flesh dry.
How do you remove the bones from whole branzino at the table?
To serve whole branzino, lift off the skin and ease the top fillet away from the backbone with a fork. Lift out the backbone from the tail end to expose the lower fillets, then check each serving for small pin bones before eating.
What should you serve with whole branzino?
Whole branzino goes well with roasted potatoes, grilled vegetables, or a crisp salad, plus lemon and olive oil. These sides complement its mild flavor without overpowering it. For a simple Mediterranean-style plate, add fresh herbs and serve the fish straight from the oven or grill.
Can you freeze whole branzino?
Yes, you can freeze whole branzino. Clean and dry it first, then wrap it tightly or seal it in a freezer-safe bag to limit air exposure. Thaw it in the refrigerator before cooking, and do not refreeze it once thawed.
How should you store leftover whole branzino?
Refrigerate leftover whole branzino promptly in a covered container rather than leaving it out at room temperature. Removing the meat from the bones first makes it easier to store and reheat. Discard it if it develops an unpleasant sour smell or a sticky texture.
Whole Branzino Vitamins & Minerals
Vitamins
B12
7.7µg · 321% DV
Vitamin D
17.5µg · 88% DV
B6
0.88mg · 52% DV
B3
7.35mg · 46% DV
Minerals
Selenium
126µg · 229% DV
Phosphorus
735mg · 105% DV
Iodine
123µg · 82% DV
Potassium ⭐
1120mg · 33% DV
Sodium
210mg · 9% DV
Whole Branzino Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole Branzino
To burn the 340 calories in 1 piece (medium) (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 Whole Branzino?
Whole Branzino is a whole sea bass, usually cleaned and cooked with the head and tail left on. A familiar fish around the Mediterranean, it is often grilled or roasted simply, with olive oil, lemon and herbs so its delicate flavour can shine. The skin turns lightly crisp while the white flesh stays tender and flakes away from the bones. It is commonly served as a centrepiece with salad, potatoes or seasonal vegetables, and sharing it at the table is part of the appeal.
It is a high-protein, relatively low-fat choice: per 100 g, it provides 18.1 g of protein and 2.1 g of fat. For a lighter meal, roast or grill it rather than frying, and pair it with plenty of vegetables.
How Nutritious Is Whole Branzino?
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 Whole Branzino Processed?
NOVA 1
Unprocessed
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 Whole Branzino Contain Allergens?
Contains these allergens:
Which Diets Is Whole Branzino 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
Whole Branzino Fat Profile
SATURATED
1.75g
MONOUNSATURATED
2.45g
POLYUNSATURATED
2.45g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
Compare Whole Branzino
Foods Similar to Whole Branzino
Have another question about Whole Branzino?
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.