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Lean sea bass Calories
A lean, high-protein fish that naturally contains no carbohydrates.
CALORIES · 100 G
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Lean sea bass (150 g) has 146 calories. That works out to 97 calories per 100 g. It contains 0 g of carbs, 27.6 g of protein, 3 g of fat and 0 g of fiber. Its 3.3 µg of B12 covers 138% of the Daily Value. Under the NOVA system it is classified as "Unprocessed".
Lean sea bass Nutrition Facts
Selected: 1 piece (medium) · 150 g
146
KCAL / 150G
Carbs
0g
· 0% DV
Protein
27.6g
· 55% DV
Fat
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%
Lean sea bass nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 146 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 0.75 g | 4% |
| Trans fat | 0 g | |
| Sodium | 102 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 27.6 g | 55% |
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 Lean sea bass?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 146 kcal |
| 3 ounce (medium) | 85 g | 82 kcal |
| 100 g | 100 g | 97 kcal |
| 1 piece (small) | 100 g | 97 kcal |
| 1 serving (small) | 120 g | 116 kcal |
| 1 serving (large) | 180 g | 175 kcal |
| 1 piece (large) | 200 g | 194 kcal |
| 1 piece (whole) | 300 g | 291 kcal |
Calculated from 97 calories per 100 g.
Frequently Asked Questions About Lean sea bass
How do you cook lean sea bass?
Lean sea bass cooks well by baking, grilling, or pan-searing. Season it with salt, pepper, lemon, and herbs, then cook until the flesh turns opaque and flakes easily. Because it is lean, avoid overcooking it or it can become dry.
What does lean sea bass taste like?
Lean sea bass has a mild, slightly sweet flavor and tender, flaky flesh. Its gentle taste works well with lemon, herbs, and simple sauces, so it is a good choice if you want a fish that is less strongly flavored.
Does lean sea bass have a lot of bones?
Lean sea bass has a central backbone and smaller bones, but prepared fillets usually have most of them removed. Check each portion carefully before serving, especially to children, because fine pin bones can remain even in a fillet.
Can you eat the skin of lean sea bass?
Yes, lean sea bass skin is edible when properly cleaned and cooked. It can turn crisp when pan-seared or grilled, while the flesh stays tender. If you prefer not to eat it, the cooked skin usually separates from the flesh easily.
Is lean sea bass healthy to eat?
Yes, lean sea bass is a useful source of protein and naturally contains no carbohydrates. It can make a balanced meal when served with vegetables or whole grains; baking or grilling it keeps preparation simple without relying on heavy sauces.
What is the difference between wild and farmed lean sea bass?
Wild and farmed lean sea bass can differ in flavor, texture, and availability. Wild fish may vary more with season and location, while farmed fish are generally more consistent in size. Freshness and a reliable source matter more than choosing one type for everyone.
Is lean sea bass high in mercury?
Lean sea bass is not usually considered one of the highest-mercury fish, but mercury levels can vary by species, size, and origin. If you eat fish frequently, follow local seafood advisories, which account for the fish sold or caught in your area.
How can you tell if lean sea bass is fresh?
Fresh lean sea bass should smell clean and mild, not sour or strongly fishy. Its flesh should look moist and firm, and whole fish should have clear eyes. Avoid fish with a sticky surface or an unpleasant odor, and keep it cold after buying.
How should you store or freeze lean sea bass?
Keep lean sea bass covered in the coldest part of the refrigerator and cook it as soon as practical. To store it longer, wrap it airtight and freeze it. Thaw frozen fish in the refrigerator rather than leaving it at room temperature.
Can you eat lean sea bass during pregnancy?
Yes, lean sea bass can be eaten during pregnancy when it is thoroughly cooked; avoid raw or undercooked fish. If you have a particular medical concern or need advice on how often to eat fish, ask your healthcare professional.
Lean sea bass Vitamins & Minerals
Vitamins
B12
3.3µg · 138% DV
B6
0.6mg · 35% DV
B3
3.75mg · 23% DV
B5
1.13mg · 23% DV
Minerals
Selenium
55µg · 100% DV
Phosphorus
300mg · 43% DV
Iodine
45µg · 30% DV
Potassium ⭐
384mg · 11% DV
Sodium
102mg · 4% DV
How to Burn Off Lean 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 Lean sea bass?
Lean sea bass is a mild-flavoured fish with white, delicate flesh, commonly sold whole or as fillets. Sea bass is especially familiar around the Mediterranean, where it is often cooked simply so its subtle taste comes through.
Grill, bake or steam it, then serve with lemon, seasonal vegetables or a salad; across many English-speaking kitchens it also works well in an easy weeknight fish supper. It is naturally high in protein and contains no carbohydrates, while remaining low in fat. For a lighter plate, bake or grill it with herbs rather than frying, and pair it with vegetables or potatoes.
How Nutritious Is Lean 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 Lean sea bass 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 Lean sea bass Contain Allergens?
Contains these allergens:
Which Diets Is Lean sea bass Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Lean sea bass Fat Profile
SATURATED
0.75g
MONOUNSATURATED
0.9g
POLYUNSATURATED
0.75g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.