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Sea bass (cooked) Calories
High protein, low fat, good source of selenium and B12
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sea bass (cooked) (150 g) has 186 calories. That works out to 124 calories per 100 g. It contains 0 g of carbs, 35.4 g of protein, 5.4 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.
Sea bass (cooked) Nutrition Facts
Selected: 1 piece (medium) · 150 g
186
KCAL / 150G
Carbs
0g
· 0% DV
Protein
35.4g
· 71% DV
Fat
5.4g
· 7% 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 74% · Fat 26%
Sea bass (cooked) nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 186 kcal | |
| Total fat | 5.4 g | 7% |
| Saturated fat | 1.35 g | 7% |
| Trans fat | 0 g | |
| Sodium | 98 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 35.4 g | 71% |
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 Sea bass (cooked)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 186 kcal |
| 1 slice (thin) | 60 g | 74 kcal |
| 100 g | 100 g | 124 kcal |
| 1 piece (small) | 100 g | 124 kcal |
| 1 slice (thick) | 100 g | 124 kcal |
| 1 serving (small) | 120 g | 149 kcal |
| 1 serving (large) | 180 g | 223 kcal |
| 1 piece (large) | 200 g | 248 kcal |
| 1 piece (extra large) | 250 g | 310 kcal |
Calculated from 124 calories per 100 g.
Frequently Asked Questions About Sea bass (cooked)
Is sea bass healthy?
Yes, sea bass is a lean source of protein and provides selenium and vitamin B12. Baking or grilling it and serving it with vegetables makes an easy, balanced meal without masking its mild flavor.
Does sea bass have a lot of bones?
Sea bass has a central backbone and rib bones, and small pin bones can remain in a fillet. Check the flesh carefully with your fingers before serving, especially when preparing it for a child.
Can you eat sea bass skin?
Yes, sea bass skin is edible and can become crisp when cooked properly. Make sure the scales have been removed; if the skin is soft rather than crisp, it is still safe to eat when fully cooked.
How does sea bass taste?
Sea bass has a mild, slightly sweet flavor and tender white flesh, so it is less assertive than oily fish such as mackerel. Lemon, herbs, and olive oil complement it without overpowering its taste.
How long does cooked sea bass last in the fridge?
Cooked sea bass usually keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after the meal, and discard it if it develops an unusual smell or sticky texture.
What is the difference between sea bass and branzino?
Branzino is the Italian name commonly used for European sea bass, so it can refer to the same fish. “Sea bass” is also used for several other species, so the exact fish depends on the market and label.
Can you reheat cooked sea bass?
Yes, you can reheat cooked sea bass. Warm it gently in a covered oven-safe dish to help prevent the lean flesh from drying out, or use short microwave intervals; reheat only the portion you plan to eat.
Can cooked sea bass be frozen?
Yes, cooked sea bass can be frozen in an airtight, freezer-safe container once it has cooled. Thaw it in the refrigerator and use it soon after thawing; avoid freezing it again once thawed.
Is sea bass safe to eat during pregnancy?
Yes, fully cooked sea bass can be eaten during pregnancy; avoid raw or undercooked fish. If you have personal concerns about fish choices or how often to eat them, ask your healthcare professional.
Is sea bass better grilled or baked?
Both methods work well for sea bass. Grilling can crisp the skin and add a lightly smoky flavor, while baking cooks the fish gently and evenly. The flesh is ready when it turns opaque and separates easily.
Sea bass (cooked) Vitamins & Minerals
Vitamins
B12
3.75µg · 156% DV
B6
0.38mg · 22% DV
B5
1.05mg · 21% DV
B3
3.15mg · 20% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
315mg · 45% DV
Iodine
53µg · 35% DV
Potassium ⭐
510mg · 15% DV
Sodium
98mg · 4% DV
Sea bass (cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sea bass (cooked)
To burn the 186 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 Sea bass (cooked)?
Cooked sea bass is the flesh of sea bass prepared by grilling, baking, pan-cooking or poaching. This mild-flavoured fish is common around the Mediterranean and is especially familiar in coastal cuisines, where it is often cooked whole so the skin helps keep the flesh moist. The meat is tender and flaky, with a clean taste that pairs easily with herbs and citrus.
It is typically served as a main course with vegetables, potatoes or a simple salad; in Mediterranean-style meals, lemon, olive oil and herbs are natural accompaniments. Sea bass is high in protein and relatively low in fat, with 23.6 g of protein per 100 g. For a lighter plate, choose grilled or baked fish and serve it with greens rather than a rich sauce.
How Nutritious Is Sea bass (cooked)?
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
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 Sea bass (cooked) 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 Sea bass (cooked) Contain Allergens?
Contains these allergens:
Which Diets Is Sea bass (cooked) 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
Sea bass (cooked) Fat Profile
SATURATED
1.35g
MONOUNSATURATED
1.65g
POLYUNSATURATED
1.8g
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.