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Gilthead Seabream (half, cooked) Calories
High in protein and omega-3, low in fat, rich in minerals and vitamins
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Gilthead Seabream (half, cooked) (120 g) has 161 calories. That works out to 134 calories per 100 g. It contains 0 g of carbs, 24.1 g of protein, 6.6 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.
Gilthead Seabream (half, cooked) Nutrition Facts
Selected: 1 piece (medium) · 120 g
161
KCAL / 120G
Carbs
0g
· 0% DV
Protein
24.1g
· 48% DV
Fat
6.6g
· 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 62% · Fat 38%
Gilthead Seabream (half, cooked) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 161 kcal | |
| Total fat | 6.6 g | 8% |
| Saturated fat | 1.68 g | 8% |
| Trans fat | 0 g | |
| Sodium | 78 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 24.1 g | 48% |
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 Gilthead Seabream (half, cooked)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 161 kcal |
| 1 piece (extra small) | 60 g | 80 kcal |
| 1 piece (small) | 90 g | 121 kcal |
| 100 g | 100 g | 134 kcal |
| 1 serving (medium) | 100 g | 134 kcal |
| 1 serving (large) | 150 g | 201 kcal |
| 1 piece (large) | 180 g | 241 kcal |
| 1 piece (extra large) | 220 g | 295 kcal |
Calculated from 134 calories per 100 g.
Frequently Asked Questions About Gilthead Seabream (half, cooked)
What does gilthead seabream taste like?
Gilthead seabream has mild, slightly sweet white flesh with a delicate sea flavour. Its taste is less assertive than many oily fish, so simple seasoning such as lemon, herbs, and olive oil works well without overpowering it.
How do you grill gilthead seabream without it sticking?
Start with a clean, well-heated grill and lightly oil both the fish and the cooking surface. Turn the gilthead seabream only after the skin releases easily; forcing it too early can tear the skin and leave flesh behind.
Does gilthead seabream have a lot of bones?
Gilthead seabream has a central backbone and rib bones, so it is not boneless. Lift the cooked flesh away from the backbone carefully, check each portion for small bones, and take extra care when serving it to children.
Can you eat the skin of gilthead seabream?
Yes, you can eat gilthead seabream skin if it has been properly cooked and cleaned. When grilled or pan-seared, the skin can turn pleasantly crisp; if it is soft or you dislike its texture, simply separate it from the flesh.
How is gilthead seabream different from sea bass?
Gilthead seabream is a different fish from sea bass, though both are popular Mediterranean white fish. Seabream is typically fuller-bodied in flavour, with a distinctive golden mark between its eyes; either fish can be grilled or baked.
How do you bake gilthead seabream?
Bake gilthead seabream with a little olive oil, lemon, and herbs until the flesh is opaque and flakes easily. If you are reheating a half portion that is already cooked, warm it gently and briefly to avoid drying it out.
What should you serve with gilthead seabream?
Serve gilthead seabream with roasted vegetables, a crisp salad, potatoes, or rice. Lemon and fresh herbs complement its mild flavour, while a simple side lets the fish remain the focus of the meal.
How long does cooked gilthead seabream keep in the fridge?
Keep cooked gilthead seabream covered in the refrigerator and eat it within two days. Refrigerate it promptly after the meal rather than leaving it at room temperature, and discard it if its smell or texture has turned unpleasant.
Is gilthead seabream safe to eat during pregnancy?
Yes, gilthead seabream can be eaten during pregnancy when thoroughly cooked; avoid raw or undercooked fish. If you have individual pregnancy-related dietary restrictions or questions about how often to eat fish, ask your healthcare professional.
Is gilthead seabream usually served whole?
Yes, gilthead seabream is commonly grilled or baked whole and brought to the table before being portioned. A half portion is easier to serve, but check carefully for the central backbone and small bones as you eat.
Gilthead Seabream (half, cooked) Vitamins & Minerals
Vitamins
B12
2.64µg · 110% DV
Vitamin D
5.04µg · 25% DV
B3
3.72mg · 23% DV
B6
0.36mg · 21% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
252mg · 36% DV
Iodine
48µg · 32% DV
Potassium ⭐
396mg · 12% DV
Sodium
78mg · 3% DV
Gilthead Seabream (half, cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Gilthead Seabream (half, cooked)
To burn the 161 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 Gilthead Seabream (half, cooked)?
Gilthead seabream is a firm-fleshed sea fish associated with the Mediterranean. Here, it refers to a cooked half portion; the fish is often grilled or baked, sometimes served with the skin and bones intact.
Its flesh is mildly sweet and separates into tender flakes. Around the Mediterranean, it is commonly served with lemon, herbs and vegetables, and the same simple preparation works well for home cooking elsewhere. It provides plenty of protein with a moderate amount of fat. For a lighter plate, pair it with a crisp salad or grilled vegetables and use little added oil.
How Nutritious Is Gilthead Seabream (half, 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 Gilthead Seabream (half, 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 Gilthead Seabream (half, cooked) Contain Allergens?
Contains these allergens:
Which Diets Is Gilthead Seabream (half, 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
Gilthead Seabream (half, cooked) Fat Profile
SATURATED
1.68g
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.