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Cooked sea bream Calories
High-protein cooked fish containing omega-3 fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Cooked sea bream (150 g) has 203 calories. That works out to 135 calories per 100 g. It contains 0 g of carbs, 37.3 g of protein, 6.8 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.
Cooked sea bream Nutrition Facts
Selected: 1 piece (medium) · 150 g
203
KCAL / 150G
Carbs
0g
· 0% DV
Protein
37.3g
· 75% DV
Fat
6.8g
· 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 71% · Fat 29%
Cooked sea bream nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 203 kcal | |
| Total fat | 6.8 g | 9% |
| Saturated fat | 1.65 g | 8% |
| Trans fat | 0.03 g | |
| Sodium | 105 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 37.3 g | 75% |
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 Cooked sea bream?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 203 kcal |
| 1 ounce (whole) | 28.4 g | 38 kcal |
| 100 g | 100 g | 135 kcal |
| 1 piece (small) | 100 g | 135 kcal |
| 1 serving (small) | 120 g | 162 kcal |
| 1 serving (medium) | 180 g | 243 kcal |
| 1 piece (large) | 220 g | 297 kcal |
| 1 serving (large) | 250 g | 338 kcal |
| 1 piece (extra large) | 300 g | 405 kcal |
Calculated from 135 calories per 100 g.
Frequently Asked Questions About Cooked sea bream
How do you cook cooked sea bream in the oven?
To make cooked sea bream in the oven, season a cleaned fish with olive oil, lemon and herbs, then bake it with vegetables if desired. It is done when the flesh turns opaque and separates easily with a fork.
How can you tell when cooked sea bream is done?
Cooked sea bream is ready when its flesh is opaque throughout and flakes away easily near the backbone. Check the thickest part, since a large whole fish takes longer than a smaller fish or fillet.
Does cooked sea bream have a lot of bones?
Yes, whole cooked sea bream has a central backbone and smaller rib bones. Remove the flesh carefully as you eat, and check it thoroughly before serving it to children.
Can you eat the skin of cooked sea bream?
Yes, you can eat cooked sea bream skin if the scales have been removed and the fish is properly cooked. The skin may be crisp after baking; otherwise, the flesh separates from it easily.
What should you serve with cooked sea bream?
Cooked sea bream pairs well with lemon, a green salad, roasted vegetables or plain potatoes. For a lighter meal, serve it with vegetables and use the fish’s cooking juices rather than a heavy sauce.
How long does cooked sea bream last in the fridge?
Cooked sea bream keeps for about one to two days in a refrigerator when stored promptly in a covered container. Refrigerate it within two hours of cooking, and discard it if it has been left out for longer.
What is the best way to reheat cooked sea bream?
Reheat cooked sea bream gently, covered, in a low oven to help keep it moist; a microwave also works in short bursts. Heat it until hot throughout, and avoid repeatedly reheating the same portion.
Can you freeze cooked sea bream?
Yes, cooked sea bream can be frozen in an airtight container once cooled. Thaw it in the refrigerator before reheating; freezing may make the flesh softer, so it is often best used in a cooked dish or salad.
Is cooked sea bream good for you?
Yes, cooked sea bream provides protein and omega-3 fats, and baking avoids the extra oil used in frying. Serve it with vegetables or salad for a balanced meal.
Can you eat cooked sea bream cold?
Yes, cooked sea bream can be eaten cold if it was refrigerated promptly and kept chilled. Flake it into a salad or sandwich after checking carefully for bones; discard it if it sat at room temperature too long.
Cooked sea bream Vitamins & Minerals
Vitamins
B12
3.3µg · 138% DV
B3
9.15mg · 57% DV
Vitamin D
7.8µg · 39% DV
B6
0.6mg · 35% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
330mg · 47% DV
Iodine
45µg · 30% DV
Potassium ⭐
630mg · 19% DV
Sodium
105mg · 5% DV
Cooked sea bream Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cooked sea bream
To burn the 203 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 Cooked sea bream?
Cooked sea bream is sea bream prepared in the oven, often whole and seasoned simply with olive oil, lemon and herbs. It is a familiar choice around the Mediterranean, including Turkey, where it is commonly served at home and in seafood restaurants.
The flesh is mild, moist and flakes easily, with crisp skin when well roasted. Serve it warm with lemon, salad, potatoes or seasonal vegetables; a simple preparation lets the fish’s flavour come through. It is high in protein, with 24.9 g per 100 g, and contains no carbohydrates. For a lighter meal, keep added oil modest and pair it with plenty of vegetables.
How Nutritious Is Cooked sea bream?
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 Cooked sea bream 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 Cooked sea bream Contain Allergens?
Contains these allergens:
Which Diets Is Cooked sea bream 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
Cooked sea bream Fat Profile
SATURATED
1.65g
MONOUNSATURATED
2.03g
POLYUNSATURATED
1.27g
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.