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Sea Bream Calories
Rich in omega-3, high protein, low fat
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sea Bream (150 g) has 144 calories. That works out to 96 calories per 100 g. It contains 0 g of carbs, 27.8 g of protein, 4.1 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.
Sea Bream Nutrition Facts
Selected: 1 piece (medium) · 150 g
144
KCAL / 150G
Carbs
0g
· 0% DV
Protein
27.8g
· 56% DV
Fat
4.1g
· 5% 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 75% · Fat 25%
Sea Bream nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 4.1 g | 5% |
| Saturated fat | 1.05 g | 5% |
| Trans fat | 0 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 27.8 g | 56% |
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 Sea Bream?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 144 kcal |
| 1 piece (extra small) | 75 g | 72 kcal |
| 100 g | 100 g | 96 kcal |
| 1 piece (small) | 100 g | 96 kcal |
| 1 serving (medium) | 120 g | 115 kcal |
| 1 serving (large) | 200 g | 192 kcal |
| 1 piece (large) | 250 g | 240 kcal |
| 1 piece (extra large) | 350 g | 336 kcal |
Calculated from 96 calories per 100 g.
Frequently Asked Questions About Sea Bream
How do you cook sea bream?
Sea bream can be roasted whole, grilled, or cooked as fillets. Season it simply with olive oil, lemon, and herbs; it is done when the flesh turns opaque and separates easily with a fork. Cooking time varies with the fish’s size and thickness.
What does sea bream taste like?
Sea bream has mild, delicate white flesh with a clean, slightly sweet flavour. It is less oily-tasting than fish such as mackerel, so simple seasonings like lemon, herbs, and olive oil complement it without overwhelming its taste.
Is sea bream the same as sea bass?
No. Sea bream and sea bass are different fish, though both are popular mild-flavoured choices often sold whole or as fillets. Their flavour and texture differ slightly, so a recipe written for one may need adjusted cooking time if you use the other.
Can you eat the skin of sea bream?
Yes, sea bream skin is edible and can become crisp when grilled or pan-fried. Make sure the scales have been removed before cooking. If you prefer not to eat the skin, it usually separates easily from the cooked flesh.
Does sea bream have a lot of bones?
Sea bream has a central backbone and smaller pin bones, so it is not completely boneless. Lift the cooked flesh away from the backbone and check each portion carefully, especially before serving it to children.
How do you fillet a sea bream?
To fillet a sea bream, cut behind the gills down to the backbone, then run a sharp knife along the backbone toward the tail. Repeat on the other side and remove any pin bones with tweezers; asking a fishmonger to fillet it is an easy alternative.
Is wild sea bream different from farmed sea bream?
Yes. Wild sea bream grows in its natural habitat, while farmed sea bream is raised in aquaculture. Size, availability, and flavour can vary, but neither label guarantees a particular taste; check the product information to see which one you are buying.
How long does raw sea bream last in the fridge?
Keep raw sea bream refrigerated and cook it within one to two days of buying it. Store it covered on a low shelf so its juices cannot drip onto other food, and discard it if it develops an unpleasant smell or a sticky surface.
Can you freeze sea bream?
Yes, sea bream freezes well when wrapped airtight to limit freezer burn. Thaw it in the refrigerator rather than on the counter, and cook thawed raw fish before freezing it again. Cooked sea bream can also be frozen in a sealed container.
Is sea bream a good fish to eat during pregnancy?
Cooked sea bream can be included during pregnancy as a low-mercury fish choice. Avoid raw or undercooked sea bream, and follow local guidance on fish servings; ask your maternity clinician if you have a specific concern about your diet.
Sea Bream Vitamins & Minerals
Vitamins
B12
3.3µg · 138% DV
B3
4.35mg · 27% DV
B6
0.45mg · 26% DV
B5
1.05mg · 21% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
315mg · 45% DV
Iodine
45µg · 30% DV
Potassium ⭐
495mg · 15% DV
Sodium
90mg · 4% DV
Sea Bream Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sea Bream
To burn the 144 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 Sea Bream?
Sea Bream is a mild, white-fleshed fish associated with Mediterranean cooking. Its firm flesh holds together well, so it is often grilled or roasted whole, then served with lemon, herbs and vegetables. It also works well baked as fillets, a convenient option for a weeknight meal.
Naturally lean and high in protein, it provides 18.5 g of protein per 100 g. For a lighter plate, grill or bake it with a little olive oil and pair it with salad or greens; potatoes or crusty bread make the meal more substantial.
How Nutritious Is 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 Sea Bream 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 Sea Bream Contain Allergens?
Contains these allergens:
Which Diets Is 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
Sea Bream Fat Profile
SATURATED
1.05g
MONOUNSATURATED
1.35g
POLYUNSATURATED
1.2g
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.