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Boiled Sea Bass Calories
High protein, low fat, source of omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Boiled Sea Bass (150 g) has 146 calories. That works out to 97 calories per 100 g. It contains 0 g of carbs, 29.1 g of protein, 3.3 g of fat and 0 g of fiber. Its 3.8 µg of B12 covers 156% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Boiled Sea Bass Nutrition Facts
Selected: 1 piece (medium) · 150 g
146
KCAL / 150G
Carbs
0g
· 0% DV
Protein
29.1g
· 58% DV
Fat
3.3g
· 4% 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%
Boiled Sea Bass nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 146 kcal | |
| Total fat | 3.3 g | 4% |
| Saturated fat | 0.75 g | 4% |
| Trans fat | 0 g | |
| Sodium | 113 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 29.1 g | 58% |
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 Boiled Sea Bass?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 146 kcal |
| 1 piece (extra small) | 75 g | 73 kcal |
| 100 g | 100 g | 97 kcal |
| 1 piece (small) | 100 g | 97 kcal |
| 1 serving (medium) | 120 g | 116 kcal |
| 1 serving (large) | 180 g | 175 kcal |
| 1 piece (large) | 200 g | 194 kcal |
| 1 piece (extra large) | 250 g | 243 kcal |
Calculated from 97 calories per 100 g.
Frequently Asked Questions About Boiled Sea Bass
How do you make boiled sea bass?
Boiled sea bass is made by gently cooking cleaned fish in lightly simmering water until its flesh turns opaque and flakes easily. Add the fish carefully and keep the water below a rolling boil so the delicate flesh stays intact.
How long should you boil sea bass?
Boil time for sea bass depends on whether you are cooking a whole fish or fillets and how thick they are. Thin fillets cook quickly; check often and remove the fish when the flesh is opaque and separates easily with a fork.
How can you stop boiled sea bass from falling apart?
Boiled sea bass is less likely to fall apart if you cook it gently and avoid moving it around. Keep the water at a simmer rather than a hard boil, and lift the fish out with a wide spatula once it is cooked.
What should you put in the water when boiling sea bass?
Onion, lemon, bay leaf and peppercorns add gentle flavour to the water for boiled sea bass. Use salt if you like, but keep the seasoning light so it does not overpower the fish's own taste.
How do you know when boiled sea bass is cooked?
Boiled sea bass is cooked when its flesh looks opaque and flakes apart with gentle pressure from a fork. If the centre is still translucent or feels rubbery, cook it a little longer; prolonged cooking can make the fish dry.
Can you eat the skin on boiled sea bass?
Yes, sea bass skin is edible when boiled, although some people prefer to remove it. The cooked skin should separate from the flesh easily; check that it is clean and free of scales before serving.
Is boiled sea bass full of bones?
Sea bass has bones, including a central backbone and smaller pin bones, but they are easier to spot after cooking. Lift the flesh away from the backbone and check each portion carefully before serving, especially to children.
What goes well with boiled sea bass?
Boiled sea bass pairs well with lemon, a crisp salad, steamed vegetables or boiled potatoes. For a simple Mediterranean-style meal, serve it with olive oil and fresh herbs rather than a heavy sauce that masks its mild flavour.
Is boiled sea bass healthy to eat?
Yes, boiled sea bass can be a nutritious choice: it provides protein and omega-3 fats while boiling does not require added cooking oil. Keep the meal balanced with vegetables or another fibre-rich side.
Can you boil sea bass from frozen?
You can boil sea bass from frozen, but thawing it in the refrigerator first usually gives more even results. If cooking it frozen, allow extra time and check the thickest part to make sure it is opaque and fully cooked.
Boiled Sea Bass Vitamins & Minerals
Vitamins
B12
3.75µg · 156% DV
B6
0.6mg · 35% DV
B3
4.8mg · 30% DV
Vitamin D
4.8µg · 24% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
315mg · 45% DV
Iodine
53µg · 35% DV
Potassium ⭐
525mg · 15% DV
Sodium
113mg · 5% DV
Boiled Sea Bass Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled Sea Bass
To burn the 146 calories in 1 piece (medium) (150 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 Boiled Sea Bass?
Kaya levreği, a firm-fleshed marine fish often called wreckfish or stone bass in English, is prepared here by boiling. This is a straightforward way to cook the fish rather than a dish tied to one particular regional recipe, and it lets its natural flavour come through.
Its mild taste works well with lemon, fresh herbs and a little olive oil; serve it with salad or boiled vegetables for a simple meal. Boiled Sea Bass is high in protein and relatively low in fat, with 19.4 g of protein per 100 g. For a lighter plate, keep added oil modest and pair it with plenty of vegetables.
How Nutritious Is Boiled Sea Bass?
Nutrient density
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 Boiled Sea Bass 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 Boiled Sea Bass Contain Allergens?
Contains these allergens:
Which Diets Is Boiled Sea Bass 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
Boiled Sea Bass Fat Profile
SATURATED
0.75g
MONOUNSATURATED
0.9g
POLYUNSATURATED
1.2g
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.