1 piece (medium) of Gilthead seabream (200 g) has 192 calories. That works out to 96 calories per 100 g. It contains 0 g of carbs, 37.4 g of protein, 4.4 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.

What is Gilthead seabream?

Gilthead seabream is a coastal fish native to the Mediterranean and the eastern Atlantic, recognised by its silvery body and golden band between the eyes. It is sold both wild-caught and farmed. Its white flesh has a mild, slightly sweet flavour and holds together well when cooked, which makes it a natural choice for serving whole.

Around the Mediterranean it is often grilled or baked with olive oil, lemon and herbs; elsewhere, it also works well roasted or pan-cooked. Gilthead seabream is high in protein and relatively low in fat. Keep the seasoning simple and pair it with vegetables or a fresh salad for a balanced meal.

Gilthead seabream Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

· 0% DV

Protein

18.7g

· 37% DV

Fat

2.2g

· 3% 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 79% · Fat 21%

Gilthead seabream Vitamins & Minerals

Vitamins

B12

2.1µg · 88% DV

0.3mg · 18% DV

2.7mg · 17% DV

Vitamin D

2.5µg · 13% DV

Minerals

Selenium

36µg · 65% DV

Phosphorus

210mg · 30% DV

Iodine

35µg · 23% DV

Potassium ⭐

340mg · 10% DV

How Nutritious Is Gilthead seabream?

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.

Gilthead seabream 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 Gilthead seabream

To burn the 96 calories in 100 g:

🚶

24min

Walking (5 km/h)

🏃

10min

Running (8 km/h)

🚴

13min

Cycling

🏊

11min

Swimming

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

Is Gilthead seabream 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 seabream 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 Gilthead seabream 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 seabream Fat Profile

SATURATED

0.6g

MONOUNSATURATED

0.7g

POLYUNSATURATED

0.7g

⚖️

Omega 6:3 ratio 0.1:1

Below the ideal 4:1 — a good omega balance.

Compare Gilthead seabream

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Gilthead seabream vs Canned Tuna20 kcal fewer per 100 g

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Gilthead seabream vs Fish14 kcal fewer per 100 g

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Gilthead seabream vs Tuna36 kcal fewer per 100 g

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Foods Similar to Gilthead seabream

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

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Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Gilthead seabream

How do you cook a whole gilthead seabream?

A whole gilthead seabream is easy to roast or grill. Pat it dry, season the cavity with herbs and lemon, and lightly oil the skin. Cook until the flesh turns opaque and separates easily from the backbone.

What does gilthead seabream taste like?

Gilthead seabream has mild, slightly sweet flesh with a delicate marine flavor. Its texture is tender but holds together well, which is why it works especially well roasted or grilled whole.

Is gilthead seabream the same as sea bream?

Gilthead seabream is one specific kind of sea bream, not a name for every sea-bream species. The golden band between its eyes is a distinguishing feature; names such as “sea bream” may refer to different fish depending on the region.

Does gilthead seabream have a lot of bones?

Gilthead seabream has a prominent central backbone as well as smaller bones along the fillets. After cooking, lift the top fillet away from the spine and check carefully for fine bones before serving, especially to children.

How can you tell if gilthead seabream is fresh?

Fresh gilthead seabream should have clear, slightly bulging eyes, shiny skin, and a clean sea-like smell. Its flesh should spring back when pressed. Avoid fish with cloudy eyes, a strong sour odor, or flesh that stays indented.

Is wild gilthead seabream better than farmed gilthead seabream?

Wild and farmed gilthead seabream can differ in flavor, fatness, and texture, but neither is automatically better for every dish. Wild fish may taste more pronounced, while farmed fish tends to be more consistently available in size.

Can you freeze gilthead seabream?

Yes, you can freeze gilthead seabream. Clean and dry it first, wrap it tightly to limit air exposure, and thaw it in the refrigerator before cooking. Do not refreeze fish that has already been thawed.

Do you need to scale gilthead seabream before cooking it?

Yes, scale gilthead seabream if you plan to eat the skin. Scrape from tail toward head with the back of a knife, ideally under cool running water to contain the scales. You can ask a fishmonger to scale it for you.

Can you eat gilthead seabream raw?

Gilthead seabream can be eaten raw only when it has been handled and prepared for raw consumption. Freezing and careful cold storage help reduce parasite and food-safety risks, but ordinary fresh fish should not automatically be treated as sushi-ready.

Is gilthead seabream a good fish to eat during pregnancy?

Gilthead seabream is generally considered a lower-mercury fish and can be eaten during pregnancy when thoroughly cooked. Follow local guidance on fish portions and variety; ask your clinician if you have specific dietary or health concerns.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026