1 piece (medium) of Pan-fried sea bream (180 g) has 310 calories. That works out to 172 calories per 100 g. It contains 0 g of carbs, 44.3 g of protein, 13.3 g of fat and 0 g of fiber. Its 4.3 µg of B12 covers 180% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Pan-fried sea bream Nutrition Facts

Selected: 100 g

172

KCAL / 100G

Carbs

· 0% DV

Protein

24.6g

· 49% DV

Fat

7.4g

· 9% 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 60% · Fat 40%

Pan-fried sea bream Vitamins & Minerals

Vitamins

B12

2.4µg · 100% DV

6.8mg · 43% DV

Vitamin D

5.2µg · 26% DV

0.42mg · 25% DV

Minerals

Selenium

36µg · 65% DV

Phosphorus

230mg · 33% DV

Iodine

34µg · 23% DV

Potassium ⭐

390mg · 11% DV

How Nutritious Is Pan-fried sea 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

53/ 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.

Pan-fried sea 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 Pan-fried sea bream

To burn the 172 calories in 100 g:

🚶

43min

Walking (5 km/h)

🏃

18min

Running (8 km/h)

🚴

23min

Cycling

🏊

20min

Swimming

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

Is Pan-fried sea bream 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 Pan-fried sea 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 Pan-fried sea 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

Pan-fried sea bream Fat Profile

SATURATED

1.7g

MONOUNSATURATED

2.8g

POLYUNSATURATED

1.3g

⚖️

Omega 6:3 ratio 0.6:1

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

Compare Pan-fried sea bream

🐟vs🐟

Pan-fried sea bream vs Salmon Fillet34 kcal fewer per 100 g

→🐟vs🐟

Pan-fried sea bream vs Canned Tuna56 kcal more per 100 g

→🐟vs🐟

Pan-fried sea bream vs Fish62 kcal more per 100 g

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Pan-fried sea bream vs Tuna40 kcal more per 100 g

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Foods Similar to Pan-fried sea bream

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Pan-fried sea bream

How many calories are in pan-fried sea bream?

Pan-fried sea bream provides 172 calories per 100 g. It also contains 24.6 g of protein and 7.4 g of fat per 100 g.

Is pan-fried sea bream keto-friendly?

Yes. Pan-fried sea bream has 0 g of carbohydrates per 100 g, making it compatible with keto and ketovore diets. Its glycemic index is 0.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026