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Gilthead Seabream (Large) Calories
High protein, Omega-3 source, Low fat
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (large) of Gilthead Seabream (Large) (350 g) has 336 calories. That works out to 96 calories per 100 g. It contains 0 g of carbs, 70.4 g of protein, 7.7 g of fat and 0 g of fiber. Its 7.7 µg of B12 covers 321% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Gilthead Seabream (Large) Nutrition Facts
Selected: 1 piece (large) · 350 g
336
KCAL / 350G
Carbs
0g
· 0% DV
Protein
70.4g
· 141% DV
Fat
7.7g
· 10% 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 80% · Fat 20%
Gilthead Seabream (Large) nutrition facts table · 1 piece (large) (350 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 336 kcal | |
| Total fat | 7.7 g | 10% |
| Saturated fat | 2.1 g | 11% |
| Trans fat | 0 g | |
| Sodium | 228 mg | 10% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 70.4 g | 141% |
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 Gilthead Seabream (Large)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (large) | 350 g | 336 kcal |
| 100 g | 100 g | 96 kcal |
| 1 piece (small) | 150 g | 144 kcal |
| 1 serving (medium) | 200 g | 192 kcal |
| 1 piece (medium) | 250 g | 240 kcal |
| 1 serving (large) | 400 g | 384 kcal |
| 1 piece (extra large) | 500 g | 480 kcal |
| 1 piece (jumbo) | 700 g | 672 kcal |
Calculated from 96 calories per 100 g.
Frequently Asked Questions About Gilthead Seabream (Large)
What does gilthead seabream taste like?
Gilthead seabream has mild, slightly sweet white flesh with a firm, moist texture. Its flavor is less pronounced than oily fish, so simple seasoning with lemon, herbs, and olive oil lets the fish stand out.
How do you cook a large gilthead seabream?
A large gilthead seabream can be roasted whole after it has been scaled and gutted. Lightly oil and season it, make shallow cuts in the skin, and cook until the flesh separates easily from the backbone.
Can you grill gilthead seabream whole?
Yes, gilthead seabream grills well whole. Pat the skin dry, oil the fish and hot, clean grill grates, then leave it undisturbed until the skin releases easily; turn it carefully to finish cooking.
Is gilthead seabream bony?
Gilthead seabream has a central backbone and some fine bones, as most whole fish do. The flesh flakes away from the backbone when cooked, but check each portion for small bones before serving it to children.
Can you eat the skin of gilthead seabream?
Yes, gilthead seabream skin is edible once the scales have been removed and the fish is cooked. Drying the skin before roasting or grilling helps it brown, while leaving scales on makes it unpleasant to eat.
What fish can I use instead of gilthead seabream?
Sea bass is a useful substitute for gilthead seabream in many recipes because both have mild white flesh and work well roasted or grilled whole. Adjust cooking to the replacement fish’s size and thickness.
How can you tell if gilthead seabream is fresh?
Fresh gilthead seabream should have clear, bright eyes, firm flesh, and a clean, mild sea smell. Avoid fish with cloudy eyes, dull or soft flesh, or a sour, sharp odor.
Is farmed gilthead seabream different from wild gilthead seabream?
Yes, farmed gilthead seabream is raised in aquaculture, while wild fish are caught at sea; their flavor and texture can differ with diet and origin. Ask where the fish came from if that matters to you.
How should you store gilthead seabream in the fridge?
Keep gilthead seabream covered in the coldest part of the refrigerator and cook it promptly. Store raw fish below ready-to-eat foods in a leakproof container so its juices cannot drip onto other ingredients.
What should you serve with gilthead seabream?
Gilthead seabream pairs well with roasted vegetables, potatoes, or a crisp salad. Lemon, olive oil, and fresh herbs complement its mild flavor without overwhelming it.
Gilthead Seabream (Large) Vitamins & Minerals
Vitamins
B12
7.7µg · 321% DV
B3
8.75mg · 55% DV
Vitamin D
8.75µg · 44% DV
B5
2.1mg · 42% DV
Minerals
Selenium
126µg · 229% DV
Phosphorus
770mg · 110% DV
Iodine
105µg · 70% DV
Potassium ⭐
1225mg · 36% DV
Sodium
228mg · 10% DV
Gilthead Seabream (Large) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Gilthead Seabream (Large)
To burn the 336 calories in 1 piece (large) (350 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 Seabream (Large)?
Large gilthead seabream is a white-fleshed fish associated with the Mediterranean and nearby Atlantic coasts. Its flesh stays moist and firm when cooked, with a mild, delicate flavour. It is commonly grilled or roasted whole with lemon and herbs; in many English-speaking markets, you may also find it sold as fillets. Serve it with vegetables, potatoes or a crisp salad for an easy main course.
It is a lean, protein-rich choice, providing 20.1 g of protein per 100 g. For a lighter meal, cook it with a little olive oil and pair it with vegetables rather than a rich sauce.
How Nutritious Is Gilthead Seabream (Large)?
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
High
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 Seabream (Large) 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 (Large) Contain Allergens?
Contains these allergens:
Which Diets Is Gilthead Seabream (Large) 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 (Large) Fat Profile
SATURATED
2.1g
MONOUNSATURATED
2.45g
POLYUNSATURATED
2.8g
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.