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Gilthead Sea Bream (Raw) Calories
High-quality protein, omega-3 fatty acids, low fat
CALORIES
GI
POTASSIUM
FIBER
Gilthead Sea Bream (Raw) Nutrition Facts
Selected: 100 g
96
KCAL / 100G
Carbs
0g
· 0%
Protein
18g
· 75%
Fat
2.7g
· 25%
Fiber
0g
Gilthead Sea Bream (Raw) Vitamins & Minerals
Vitamins
B12
2µg · 83% DV
B3
2.6mg · 16% DV
B6
0.25mg · 15% DV
B5
0.6mg · 12% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
220mg · 31% DV
Iodine
30µg · 20% DV
Potassium ⭐
350mg · 10% DV
Gilthead Sea Bream (Raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Gilthead Sea Bream (Raw) 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 (Raw) Contain Allergens?
Contains these allergens:
Which Diets Is Gilthead Sea Bream (Raw) 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 Sea Bream (Raw) Fat Profile
SATURATED
0.7g
MONOUNSATURATED
1g
POLYUNSATURATED
0.7g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Gilthead Sea Bream (Raw)
Gilthead Sea Bream (Raw) — Frequently Asked Questions
How should raw gilthead sea bream be stored safely, and how soon should it be eaten?
Keep it in the coldest part of the fridge, ideally well wrapped or over ice in a leak-proof container, and cook it as soon as possible. Leaving raw fish at room temperature increases spoilage risk quickly.
Can gilthead sea bream be frozen?
Yes, it freezes well if cleaned and tightly wrapped to limit air exposure. Thaw it slowly in the refrigerator for better texture and food safety.
How can you tell if gilthead sea bream is fresh?
Fresh fish should smell mild, not strongly fishy, and the flesh should feel firm rather than soft or mushy. Clear eyes and bright red gills are also common signs of freshness.
Is gilthead sea bream better baked, grilled, or pan-seared?
It depends on the result you want: baking is gentle and helps keep it moist, grilling adds smoky flavor, and pan-searing gives crisp skin. The main mistake is overcooking, which dries out the flesh.
How do you reduce the fishy smell when cooking sea bream?
Patting it dry and using lemon, herbs, garlic, or a light marinade can soften the aroma. Fresh fish also smells much milder than older fish, so quality matters a lot.
What foods pair well with gilthead sea bream?
It goes well with simple sides like roasted vegetables, potatoes, rice, greens, and olive oil-based salads. Acidic elements such as lemon or tomatoes can brighten the flavor without overpowering it.
Is gilthead sea bream a good meal before or after exercise?
It works especially well after training because it provides protein without carbohydrates. Before exercise, a lighter preparation with an easy-to-digest carb side is usually more practical than a heavy, fatty meal.
How does gilthead sea bream compare with sea bass nutritionally?
They are broadly similar as lean white fish and both are valued for their protein content. In everyday meal planning, taste, texture, bones, price, and availability often matter more than small nutritional differences.
Do people need to worry about mercury in gilthead sea bream?
It is generally considered a lower-mercury choice than large predatory fish. Even so, rotating seafood choices is a sensible habit, especially for pregnant people and young children.
Is raw gilthead sea bream safe for sushi or ceviche?
Not all raw fish is suitable for raw preparations, even if it looks fresh. Safe use depends on sourcing, handling, temperature control, and in some cases prior freezing to reduce parasite risk.
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Nutrition data compiled from USDA FoodData Central and scientific sources.