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Sea Bass (Whole) Calories
High protein, source of omega-3, low fat
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sea Bass (Whole) (200 g) has 194 calories. That works out to 97 calories per 100 g. It contains 0 g of carbs, 36.8 g of protein, 4 g of fat and 0 g of fiber. Its 4 µg of B12 covers 167% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Sea Bass (Whole) Nutrition Facts
Selected: 1 piece (medium) · 200 g
194
KCAL / 200G
Carbs
0g
· 0% DV
Protein
36.8g
· 74% DV
Fat
4g
· 5% 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%
Sea Bass (Whole) nutrition facts table · 1 piece (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 194 kcal | |
| Total fat | 4 g | 5% |
| Saturated fat | 1 g | 5% |
| Trans fat | 0 g | |
| Sodium | 136 mg | 6% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 36.8 g | 74% |
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 (Whole)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 200 g | 194 kcal |
| 1 piece (extra small) | 80 g | 78 kcal |
| 100 g | 100 g | 97 kcal |
| ½ piece (half) | 100 g | 97 kcal |
| 1 piece (small) | 120 g | 116 kcal |
| 1 serving (medium) | 150 g | 146 kcal |
| 1 serving (large) | 250 g | 243 kcal |
| 1 piece (large) | 350 g | 340 kcal |
| 1 piece (extra large) | 500 g | 485 kcal |
Calculated from 97 calories per 100 g.
Frequently Asked Questions About Sea Bass (Whole)
How do you cook a whole sea bass?
Roast a whole sea bass after scaling and gutting it, with a little oil, salt and aromatics such as lemon or herbs. It is ready when the flesh is opaque and separates easily from the backbone; avoid overcooking, which can dry it out.
How can you tell if a whole sea bass is fresh?
A fresh whole sea bass should have clear, bright eyes, shiny skin and a clean, mild sea smell. Avoid fish with cloudy or sunken eyes, dull skin, or a sour, strong odor; ask the fishmonger when it was caught or delivered.
Does a whole sea bass need to be gutted and scaled?
Yes, a whole sea bass is usually scaled and gutted before cooking. Ask the fishmonger to prepare it, or remove the scales and entrails at home, then rinse the cavity briefly and clean any surfaces and utensils that touched the raw fish.
How do you grill a whole sea bass without it sticking?
To keep whole sea bass from sticking, start with a clean, well-heated grill and lightly oil the fish and grates. Leave it undisturbed until the skin releases easily, then turn it carefully with a wide spatula or fish basket.
What can you put inside a whole sea bass before roasting?
Lemon slices, garlic and fresh herbs such as parsley or thyme work well inside a whole sea bass. Keep the cavity loosely filled so heat can circulate, and avoid strong seasonings that overpower the fish's delicate flavor.
Can you eat the skin of whole sea bass?
Yes, whole sea bass skin is edible when the scales have been removed and the skin is thoroughly cooked. Roasting or grilling can make it pleasantly crisp; if you do not enjoy the texture, it separates easily from the flesh after cooking.
How do you remove the bones from a cooked whole sea bass?
Open the cooked whole sea bass along its back and lift the top fillet away from the backbone. Remove the backbone in one piece, then check both fillets for small pin bones before serving, especially when children are eating.
How long does cooked whole sea bass last in the fridge?
Cooked whole sea bass keeps in the refrigerator for up to three days when covered and chilled promptly. Store leftovers in a shallow airtight container, and reheat only the portion you plan to eat until it is thoroughly hot.
Can you freeze a whole sea bass?
Yes, you can freeze whole sea bass, but clean and dry it first, then wrap it tightly to limit air exposure. Thaw it in the refrigerator before cooking, and do not refreeze raw fish once it has thawed.
Is whole sea bass bony to eat?
Whole sea bass contains a central backbone and some small pin bones, so it needs more care at the table than a boneless fillet. The bones are easy to remove after cooking, but check each portion before serving it to children.
Sea Bass (Whole) Vitamins & Minerals
Vitamins
B12
4µg · 167% DV
Vitamin D
8.4µg · 42% DV
B6
0.6mg · 35% DV
B3
5.6mg · 35% DV
Minerals
Selenium
72µg · 131% DV
Phosphorus
420mg · 60% DV
Iodine
60µg · 40% DV
Potassium ⭐
660mg · 19% DV
Sodium
136mg · 6% DV
Sea Bass (Whole) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sea Bass (Whole)
To burn the 194 calories in 1 piece (medium) (200 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 (Whole)?
Whole sea bass is commonly the European sea bass, a fish found in the Mediterranean and eastern Atlantic and widely raised for food. Cooking it whole keeps the flesh moist and makes it easy to serve as the centrepiece of a meal. In coastal Mediterranean cooking, it is often grilled or baked, with lemon, herbs and olive oil; simple sides let its mild, delicate flavour come through.
It is a lean, protein-rich fish with very little carbohydrate, and its flesh is tender with a gently firm texture. Serve it with vegetables, salad or potatoes for a balanced plate. Grilling or baking rather than frying is an easy way to keep the meal light.
How Nutritious Is Sea Bass (Whole)?
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 Sea Bass (Whole) 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 Sea Bass (Whole) Contain Allergens?
Contains these allergens:
Which Diets Is Sea Bass (Whole) 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 (Whole) Fat Profile
SATURATED
1g
MONOUNSATURATED
1.4g
POLYUNSATURATED
1.6g
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.