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Gilthead sea bream (whole, cooked) Calories
Rich in protein, omega-3, low fat, good source of selenium and B12
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 (whole, cooked) (180 g) has 198 calories. That works out to 110 calories per 100 g. It contains 0 g of carbs, 36.9 g of protein, 5.4 g of fat and 0 g of fiber. Its 4.1 µg of B12 covers 173% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Gilthead sea bream (whole, cooked) Nutrition Facts
Selected: 1 piece (medium) · 180 g
198
KCAL / 180G
Carbs
0g
· 0% DV
Protein
36.9g
· 74% DV
Fat
5.4g
· 7% 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%
Gilthead sea bream (whole, cooked) nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 198 kcal | |
| Total fat | 5.4 g | 7% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0 g | |
| Sodium | 117 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 36.9 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 Gilthead sea bream (whole, cooked)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 198 kcal |
| 1 piece (mini) | 90 g | 99 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (small) | 100 g | 110 kcal |
| 1 piece (small) | 120 g | 132 kcal |
| 1 serving (medium) | 150 g | 165 kcal |
| 1 serving (large) | 220 g | 242 kcal |
| 1 piece (large) | 250 g | 275 kcal |
| 1 piece (extra large) | 350 g | 385 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Gilthead sea bream (whole, cooked)
How do you eat a whole cooked gilthead sea bream?
Start by lifting the cooked flesh away from the backbone with a fork, then check each bite for small bones. You can eat the skin too, if it is clean and cooked to your liking.
Is gilthead sea bream the same fish as dorade or dorada?
Yes. Gilthead sea bream is commonly called dorada in Spanish and dorade in French; these names usually refer to the same species. The name “sea bream” can also describe other fish, so context matters.
What is the difference between gilthead sea bream and sea bass?
Gilthead sea bream and sea bass are different fish. Sea bream tends to have a fuller, slightly sweeter taste, while sea bass is often milder; both are commonly served whole, grilled or baked.
Can you eat the skin of whole cooked gilthead sea bream?
Yes, you can eat the skin of whole cooked gilthead sea bream if it has been properly cleaned and cooked. It may be crisp after grilling or roasting, while softer skin can simply be left on the plate.
What should you serve with whole cooked gilthead sea bream?
Whole cooked gilthead sea bream pairs well with lemon, fresh herbs, salad, roasted vegetables, or potatoes. Choose sides with bright or lightly seasoned flavors so they complement the fish rather than overpower it.
How do you remove the bones from whole cooked gilthead sea bream?
Separate the top fillet from the backbone with a fork, then lift out the backbone to reveal the lower fillet. Check both pieces carefully for pin bones before serving, especially for children.
How do you reheat whole cooked gilthead sea bream without drying it out?
Cover the fish and warm it gently in a low oven until heated through. A small splash of water or drizzle of olive oil helps retain moisture; avoid repeated reheating, which can dry out the flesh.
How long does whole cooked gilthead sea bream last in the fridge?
Whole cooked gilthead sea bream generally keeps for three to four days in the refrigerator if it is chilled within two hours of cooking and stored in a covered container. Discard it if its smell or texture changes noticeably.
Does whole cooked gilthead sea bream taste strongly fishy?
No, whole cooked gilthead sea bream usually has a mild, slightly sweet flavor rather than a strongly fishy taste. Freshness and careful storage matter; lemon and herbs can brighten its flavor without masking it.
Can you eat whole cooked gilthead sea bream cold?
Yes, whole cooked gilthead sea bream can be eaten cold if it was promptly refrigerated and kept cold. Remove the bones first, then add the fish to a salad or serve it with a simple dressing.
Gilthead sea bream (whole, cooked) Vitamins & Minerals
Vitamins
B12
4.14µg · 173% DV
B3
4.5mg · 28% DV
Vitamin D
5.4µg · 27% DV
B6
0.4mg · 24% DV
Minerals
Selenium
65µg · 118% DV
Phosphorus
378mg · 54% DV
Iodine
45µg · 30% DV
Potassium ⭐
630mg · 19% DV
Sodium
117mg · 5% DV
Gilthead sea bream (whole, cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Gilthead sea bream (whole, cooked)
To burn the 198 calories in 1 piece (medium) (180 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 (whole, cooked)?
Gilthead sea bream (whole, cooked) is a Mediterranean fish, commonly served with the flesh and bones intact rather than as a fillet. It has mild, slightly sweet white flesh that flakes easily when cooked, while the skin can turn crisp under a grill or in the oven. Lemon and herbs are often used to complement its clean, delicate flavour.
Around the Mediterranean it is typically brought to the table whole, with vegetables or salad; elsewhere, it works just as well as a simple centrepiece with potatoes or greens. It is protein-rich and relatively low in fat, providing 20.5 g of protein per 100 g. For a lighter meal, bake or grill it and pair it with vegetables instead of a rich sauce.
How Nutritious Is Gilthead sea bream (whole, cooked)?
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 (whole, cooked) 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 Gilthead sea bream (whole, cooked) Contain Allergens?
Contains these allergens:
Which Diets Is Gilthead sea bream (whole, cooked) 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 (whole, cooked) Fat Profile
SATURATED
1.44g
MONOUNSATURATED
1.98g
POLYUNSATURATED
1.44g
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.