1 piece (half) of Half Gilt-head Bream (150 g) has 144 calories. That works out to 96 calories per 100 g. It contains 0 g of carbs, 27.8 g of protein, 4.1 g of fat and 0 g of fiber. Its 3.2 µg of B12 covers 131% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Half Gilt-head Bream Nutrition Facts

Selected: 1 piece (half) · 150 g

144

KCAL / 150G

Carbs

· 0% DV

Protein

27.8g

· 56% DV

Fat

4.1g

· 5% 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 75% · Fat 25%

Half Gilt-head Bream nutrition facts table · 1 piece (half) (150 g)

Nutrient	Amount	% DV
Calories	144 kcal
Total fat	4.1 g	5%
Saturated fat	1.05 g	5%
Trans fat	0 g
Sodium	98 mg	4%
Total carbohydrate	0 g	0%
Fiber	0 g	0%
Protein	27.8 g	56%

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 ½ Half Gilt-head Bream?

Serving	Amount	Calories
1 piece (half)	150 g	144 kcal
100 g	100 g	96 kcal
1 piece (extra small)	100 g	96 kcal
1 piece (small)	120 g	115 kcal
1 serving (medium)	150 g	144 kcal
1 piece (large)	180 g	173 kcal
1 piece (extra large)	200 g	192 kcal
2 piece (double)	300 g	288 kcal

Calculated from 96 calories per 100 g.

Frequently Asked Questions About Half Gilt-head Bream

How do you cook half gilt-head bream in the oven?

Bake half gilt-head bream with the skin down in a lightly oiled dish, adding lemon or herbs if you like. It is ready when the flesh turns opaque and separates easily with a fork.

How can you tell when half gilt-head bream is cooked?

Half gilt-head bream is cooked when its flesh is opaque throughout and flakes easily, rather than looking translucent near the bone. Check the thickest part, since thin edges cook sooner and can dry out.

Can you grill half gilt-head bream without it sticking?

Yes, half gilt-head bream grills well if the grate is clean and hot and the skin is lightly oiled. Let the fish release naturally before turning it, and use a broad spatula to support the flesh.

Does half gilt-head bream have many bones?

Half gilt-head bream has a central backbone and smaller pin bones, so it is not completely boneless. Lift the cooked flesh away from the backbone and check each portion carefully before serving, especially to children.

Can you eat the skin of half gilt-head bream?

Yes, the skin of half gilt-head bream is edible when the fish is properly cooked and cleaned. Cooking it until crisp makes the texture more appealing, though you can peel it away easily if you prefer not to eat it.

What does half gilt-head bream taste like?

Half gilt-head bream has a mild, slightly sweet flavor and firm, delicate flesh. Lemon, olive oil, and simple herbs complement it well; strongly spiced sauces can overwhelm its relatively subtle taste.

What should you serve with half gilt-head bream?

Serve half gilt-head bream with roasted vegetables, a green salad, potatoes, or rice. Fresh lemon and a light herb dressing suit the fish particularly well without competing with its mild flavor.

How should you store leftover half gilt-head bream?

Put leftover half gilt-head bream in a covered container and refrigerate it promptly. Eat it soon, and reheat it until steaming throughout; discard fish that has been left at room temperature for too long.

Can you freeze half gilt-head bream?

Yes, you can freeze half gilt-head bream, whether raw or cooked, if it is wrapped airtight. Thaw it in the refrigerator and cook or reheat it promptly; do not refreeze it after thawing.

How is half gilt-head bream different from sea bass?

Half gilt-head bream is a portion of gilt-head bream, while sea bass is a different species. Gilt-head bream tends to have a richer, slightly sweeter taste; sea bass is often milder and more delicate.

Half Gilt-head Bream Vitamins & Minerals

Vitamins

B12

3.15µg · 131% DV

Vitamin D

6.3µg · 32% DV

1.05mg · 21% DV

3.3mg · 21% DV

Minerals

Selenium

48µg · 87% DV

Phosphorus

315mg · 45% DV

Iodine

45µg · 30% DV

Potassium ⭐

510mg · 15% DV

Sodium

98mg · 4% DV

Half Gilt-head Bream 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 Half Gilt-head Bream

To burn the 144 calories in 1 piece (half) (150 g):

🚶

36min

Walking (5 km/h)

🏃

15min

Running (8 km/h)

🚴

20min

Cycling

🏊

17min

Swimming

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

What is Half Gilt-head Bream?

Half Gilt-head Bream is a portion of gilthead seabream, a Mediterranean fish usually sold whole or prepared for grilling and baking. Its white flesh is tender, moist and delicately sweet, with crisp skin when cooked over a hot grill. Around the Mediterranean it is commonly served simply with lemon, olive oil and vegetables; elsewhere, it works well as a centrepiece for a seafood meal with salad or roasted potatoes.

It is a high-protein choice with relatively little fat: 100 g provides 18.5 g of protein. Keep the preparation light with herbs, lemon and a modest amount of oil, and take care to check for small bones as you eat.

How Nutritious Is Half Gilt-head Bream?

Nutrient density

Very high

82/ 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.

Is Half Gilt-head Bream 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 Half Gilt-head Bream 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 Half Gilt-head Bream 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

Half Gilt-head Bream Fat Profile

SATURATED

1.05g

MONOUNSATURATED

1.65g

POLYUNSATURATED

0.9g

⚖️

Omega 6:3 ratio 0.2:1

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

Compare Half Gilt-head Bream

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Half Gilt-head Bream vs Tuna36 kcal fewer per 100 g

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Foods Similar to Half Gilt-head Bream

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Canned Tuna

116 kcal

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110 kcal

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110 kcal

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Grilled Sea Bass

124 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 30, 2026

Half Gilt-head Bream Calories

Quick answer

Half Gilt-head Bream Nutrition Facts

Half Gilt-head Bream nutrition facts table.css-c5434f{font-weight:500;color:#979797;} · 1 piece (half) (150 g)

How Many Calories in ½ Half Gilt-head Bream?

Frequently Asked Questions About Half Gilt-head Bream

How do you cook half gilt-head bream in the oven?

How can you tell when half gilt-head bream is cooked?

Can you grill half gilt-head bream without it sticking?

Does half gilt-head bream have many bones?

Can you eat the skin of half gilt-head bream?

What does half gilt-head bream taste like?

What should you serve with half gilt-head bream?

How should you store leftover half gilt-head bream?

Can you freeze half gilt-head bream?

How is half gilt-head bream different from sea bass?

Half Gilt-head Bream Vitamins & Minerals

Half Gilt-head Bream Glycemic Index

How to Burn Off Half Gilt-head Bream

What is Half Gilt-head Bream?

How Nutritious Is Half Gilt-head Bream?

Nutrient density

Satiety score

Is Half Gilt-head Bream Processed?

Does Half Gilt-head Bream Contain Allergens?

Which Diets Is Half Gilt-head Bream Good For?

Half Gilt-head Bream Fat Profile

Compare Half Gilt-head Bream

Foods Similar to Half Gilt-head Bream

Have another question about Half Gilt-head Bream?

Half Gilt-head Bream nutrition facts table · 1 piece (half) (150 g)