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Gilthead sea bream fish meat 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 Gilthead sea bream fish meat (120 g) has 115 calories. That works out to 96 calories per 100 g. It contains 0 g of carbs, 22.2 g of protein, 3.2 g of fat and 0 g of fiber. Its 2.5 µg of B12 covers 105% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Gilthead sea bream fish meat Nutrition Facts
Selected: 1 piece (medium) · 120 g
115
KCAL / 120G
Carbs
0g
· 0% DV
Protein
22.2g
· 44% DV
Fat
3.2g
· 4% 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 76% · Fat 24%
Gilthead sea bream fish meat nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 115 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0 g | |
| Sodium | 78 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 22.2 g | 44% |
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 sea bream fish meat?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 115 kcal |
| 1 g | 1 g | 1 kcal |
| 1 slice (thin) | 50 g | 48 kcal |
| 1 piece (small) | 80 g | 77 kcal |
| 1 slice (thick) | 80 g | 77 kcal |
| 100 g | 100 g | 96 kcal |
| 1 serving (medium) | 150 g | 144 kcal |
| 1 piece (large) | 180 g | 173 kcal |
| 1 serving (large) | 200 g | 192 kcal |
Calculated from 96 calories per 100 g.
Frequently Asked Questions About Gilthead sea bream fish meat
How do you cook gilthead sea bream?
Gilthead sea bream is often cooked whole, either baked or grilled, after the cavity is seasoned with herbs, lemon, and a little oil. It is ready when the flesh turns opaque and separates easily from the bones.
How do you bake gilthead sea bream?
Bake gilthead sea bream whole after scaling and gutting it, then season the cavity and skin. Add lemon and herbs if desired; the fish is done when its flesh is opaque and flakes away readily.
What does gilthead sea bream taste like?
Gilthead sea bream has mild, delicate-tasting white flesh with a tender texture. Its flavor is not strongly fishy, so simple seasonings such as lemon, olive oil, and herbs complement it without overpowering it.
Does gilthead sea bream have a lot of bones?
Gilthead sea bream has a central backbone and rib bones, as well as some smaller bones. Lift the cooked fillets away from the backbone and check carefully for stray bones, especially when serving children.
Can you grill gilthead sea bream whole?
Yes, gilthead sea bream grills well whole. Clean and dry the fish, lightly oil the skin, and use a grill basket if you are concerned about it sticking or breaking when turned.
What is the difference between wild and farmed gilthead sea bream?
Wild gilthead sea bream grows in the sea, while farmed fish is raised in aquaculture. Their size, fatness, and flavor can vary with diet and growing conditions, so the label or seller is the reliable way to know which you are buying.
Can you eat the skin of gilthead sea bream?
Yes, gilthead sea bream skin is edible when the scales have been removed and the fish is properly cooked. Cooking it until crisp makes the skin more appealing, though you can easily peel it away after cooking.
How can you tell if gilthead sea bream is fresh?
Fresh gilthead sea bream should have clear eyes, shiny skin, and firm flesh, without a sour or strongly unpleasant smell. If buying it whole, check that the gills look fresh rather than dull or brown.
Can you freeze gilthead sea bream?
Yes, gilthead sea bream can be frozen. Clean it first, wrap it tightly to limit air exposure, and thaw it in the refrigerator before cooking; do not refreeze it after it has thawed.
How do you know when gilthead sea bream is cooked?
Gilthead sea bream is cooked when the flesh is opaque throughout and separates easily from the backbone with a fork. Check the thickest part, since the thinner edges cook sooner.
Gilthead sea bream fish meat Vitamins & Minerals
Vitamins
B12
2.52µg · 105% DV
Vitamin D
9µg · 45% DV
B6
0.46mg · 27% DV
B3
3.24mg · 20% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
252mg · 36% DV
Iodine
48µg · 32% DV
Potassium ⭐
408mg · 12% DV
Sodium
78mg · 3% DV
Gilthead sea bream fish meat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Gilthead sea bream fish meat
To burn the 115 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 sea bream fish meat?
Gilthead sea bream fish meat comes from a Mediterranean fish prized for its mild flavour and delicate white flesh. Around the Mediterranean, it is often cooked whole, grilled or baked, with lemon, olive oil and herbs; fillets also work well for a simple weeknight meal. The flesh is tender and moist when just cooked, with a subtle taste that pairs easily with brighter, sharper accompaniments.
It is a lean, protein-rich choice, providing 18.5 g of protein per 100 g. Serve it with roasted vegetables, salad or potatoes for a balanced plate, or add it to a Mediterranean-style spread with olives and greens. Grilling or baking keeps the preparation straightforward; use a light hand with oil if you want to keep the meal lean.
How Nutritious Is Gilthead sea bream fish meat?
Nutrient density
Very 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 sea bream fish meat 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 Gilthead sea bream fish meat Contain Allergens?
Contains these allergens:
Which Diets Is Gilthead sea bream fish meat 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
Gilthead sea bream fish meat Fat Profile
SATURATED
0.84g
MONOUNSATURATED
0.96g
POLYUNSATURATED
0.72g
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.