1 piece (medium) of Gilt-head bream (200 g) has 192 calories. That works out to 96 calories per 100 g. It contains 0 g of carbs, 37 g of protein, 5.4 g of fat and 0 g of fiber. Its 4.2 µg of B12 covers 175% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Gilt-head bream Nutrition Facts

Selected: 1 piece (medium) · 200 g

192

KCAL / 200G

Carbs

· 0% DV

Protein

37g

· 74% DV

Fat

5.4g

· 7% DV

Fiber

· 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%

Gilt-head bream nutrition facts table · 1 piece (medium) (200 g)

Nutrient	Amount	% DV
Calories	192 kcal
Total fat	5.4 g	7%
Saturated fat	1.4 g	7%
Trans fat	0 g
Sodium	130 mg	6%
Total carbohydrate	0 g	0%
Fiber	0 g	0%
Protein	37 g	74%

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 Gilt-head bream?

Serving	Amount	Calories
1 piece (medium)	200 g	192 kcal
1 slice (thin)	60 g	58 kcal
100 g	100 g	96 kcal
1 slice (thick)	100 g	96 kcal
1 piece (small)	120 g	115 kcal
1 serving (medium)	150 g	144 kcal
1 serving (large)	250 g	240 kcal
1 piece (large)	350 g	336 kcal
1 piece (extra large)	500 g	480 kcal

Calculated from 96 calories per 100 g.

Frequently Asked Questions About Gilt-head bream

How do you cook gilt-head bream?

Gilt-head bream can be roasted, grilled or pan-fried. Season the fish with olive oil, lemon and herbs, and cook until the flesh turns opaque and separates easily from the bone.

Is gilt-head bream bony?

Yes, gilt-head bream has a central backbone and smaller bones along the flesh. Lift the fillets away from the backbone after cooking, then check carefully for pin bones before serving, especially to children.

What does gilt-head bream taste like?

Gilt-head bream has mild, slightly sweet white flesh with a delicate sea flavour. Its taste is less pronounced than oily fish, so simple seasonings such as lemon, herbs and olive oil work well.

How do you grill whole gilt-head bream without it sticking?

To keep whole gilt-head bream from sticking, dry the skin, preheat and lightly oil the grill, and let the fish cook before turning it. A hinged fish basket makes turning it easier.

How can you tell if gilt-head bream is fresh?

Fresh gilt-head bream should have clear, bright eyes, firm flesh and a mild sea smell. Avoid fish with cloudy sunken eyes, soft flesh or a strong unpleasant odour.

Is gilt-head bream wild-caught or farmed?

Gilt-head bream is sold both wild-caught and farmed, with farmed fish widely available. Ask the fishmonger or check the product information for its origin; appearance alone may not reliably identify how it was raised.

Can you eat the skin of gilt-head bream?

Yes, gilt-head bream skin is edible when properly scaled and cooked. It becomes especially pleasant when grilled or pan-fried until crisp; remove any remaining scales before eating.

What should you serve with gilt-head bream?

Serve gilt-head bream with roasted vegetables, potatoes, a crisp salad or simply dressed greens. Lemon and fresh herbs complement its mild flavour without overwhelming the fish.

Can you freeze gilt-head bream?

Yes, you can freeze gilt-head bream. Clean and dry it, wrap it airtight, and thaw it in the refrigerator before cooking. Do not refreeze it after it has thawed.

Is gilt-head bream safe to eat during pregnancy?

Yes, gilt-head bream can be eaten during pregnancy when thoroughly cooked; avoid raw or undercooked fish. If you have an individual medical restriction on fish, ask your healthcare professional for advice.

Gilt-head bream Vitamins & Minerals

Vitamins

B12

4.2µg · 175% DV

5.4mg · 34% DV

0.56mg · 33% DV

Vitamin D

5.6µg · 28% DV

Minerals

Selenium

72µg · 131% DV

Phosphorus

440mg · 63% DV

Iodine

70µg · 47% DV

Potassium ⭐

680mg · 20% DV

Sodium

130mg · 6% DV

Gilt-head bream Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Gilt-head bream

To burn the 192 calories in 1 piece (medium) (200 g):

🚶

47min

Walking (5 km/h)

🏃

20min

Running (8 km/h)

🚴

26min

Cycling

🏊

22min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Gilt-head bream?

Gilt-head bream is a mild-flavoured sea fish found around the Mediterranean and parts of the eastern Atlantic. Its tender white flesh is sold whole or as fillets, and it is often cooked with the skin on to help keep it moist.

Across Mediterranean coastal cooking, it is commonly grilled or baked simply with olive oil, lemon and herbs, then served with vegetables or salad. It also works well roasted whole for sharing. Gilt-head bream is a lean, protein-rich choice: a 100 g portion provides 18.5 g of protein and 2.7 g of fat. For a lighter meal, keep added oil modest and pair it with vegetables rather than a rich sauce.

How Nutritious Is Gilt-head bream?

Nutrient density

Very high

80/ 100

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

58/ 100

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 Gilt-head 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 Gilt-head bream Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Gilt-head 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

Gilt-head bream Fat Profile

SATURATED

1.4g

MONOUNSATURATED

1.8g

POLYUNSATURATED

1.6g

⚖️

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.

· Last updated: September 30, 2026

Gilt-head bream Calories

Quick answer

Gilt-head bream Nutrition Facts

Gilt-head bream nutrition facts table.css-c5434f{font-weight:500;color:#979797;} · 1 piece (medium) (200 g)

How Many Calories in 1 Medium Gilt-head bream?

Frequently Asked Questions About Gilt-head bream

How do you cook gilt-head bream?

Is gilt-head bream bony?

What does gilt-head bream taste like?

How do you grill whole gilt-head bream without it sticking?

How can you tell if gilt-head bream is fresh?

Is gilt-head bream wild-caught or farmed?

Can you eat the skin of gilt-head bream?

What should you serve with gilt-head bream?

Can you freeze gilt-head bream?

Is gilt-head bream safe to eat during pregnancy?

Gilt-head bream Vitamins & Minerals

Gilt-head bream Glycemic Index

How to Burn Off Gilt-head bream

What is Gilt-head bream?

How Nutritious Is Gilt-head bream?

Nutrient density

Satiety score

Is Gilt-head bream Processed?

Does Gilt-head bream Contain Allergens?

Which Diets Is Gilt-head bream Good For?

Gilt-head bream Fat Profile

Compare Gilt-head bream

Foods Similar to Gilt-head bream

Have another question about Gilt-head bream?

Gilt-head bream nutrition facts table · 1 piece (medium) (200 g)