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Quarter 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 (quarter) of Quarter sea bass (80 g) has 78 calories. That works out to 97 calories per 100 g. It contains 0 g of carbs, 14.7 g of protein, 1.8 g of fat and 0 g of fiber. Its 1.7 µg of B12 covers 70% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Quarter sea bass Nutrition Facts
Selected: 1 piece (quarter) · 80 g
78
KCAL / 80G
Carbs
0g
· 0% DV
Protein
14.7g
· 29% DV
Fat
1.8g
· 2% 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 78% · Fat 22%
Quarter sea bass nutrition facts table · 1 piece (quarter) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 78 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.4 g | 2% |
| Trans fat | 0 g | |
| Sodium | 54 mg | 2% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 14.7 g | 29% |
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 ¼ Quarter sea bass?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (quarter) | 80 g | 78 kcal |
| 1 serving (small) | 60 g | 58 kcal |
| 1 piece (small) | 60 g | 58 kcal |
| 100 g | 100 g | 97 kcal |
| 1 serving (medium) | 100 g | 97 kcal |
| 1 piece (large) | 120 g | 116 kcal |
| 1 serving (large) | 150 g | 146 kcal |
| 1 piece (half) | 160 g | 155 kcal |
| 1 piece (whole) | 320 g | 310 kcal |
Calculated from 97 calories per 100 g.
Frequently Asked Questions About Quarter sea bass
What does a quarter sea bass portion mean?
A quarter sea bass is a serving cut from a sea bass, not a separate species or a special variety. The exact shape and whether it includes part of the backbone depend on how the fish was portioned.
How do you cook quarter sea bass in foil?
Yes, quarter sea bass can be cooked in foil. Place it with lemon, herbs and a little oil in a foil parcel, then bake until the flesh turns opaque and separates easily with a fork. Open the parcel carefully to avoid the hot steam.
What seasoning works best for quarter sea bass?
Lemon, olive oil, salt, pepper and fresh herbs complement quarter sea bass without masking its mild flavour. Garlic or paprika can add more savouriness; use a light hand so the fish remains the focus.
Does quarter sea bass taste strongly fishy?
No, fresh quarter sea bass usually has a mild, delicate flavour rather than a strong fishy taste. A sharp or sour smell is a warning sign of spoilage, not a normal feature of the fish.
Does quarter sea bass have bones?
Yes, quarter sea bass may contain pin bones as well as a section of the backbone, depending on the cut. Check the flesh carefully before eating, especially when serving it to children.
Can you eat the skin on quarter sea bass?
Yes, the skin on quarter sea bass is edible when it has been properly cleaned and cooked. Drying it before cooking helps it crisp; if you prefer not to eat it, it usually lifts away from the cooked flesh easily.
How should you thaw frozen quarter sea bass?
Thaw quarter sea bass in the refrigerator, ideally in a covered dish to catch any liquid. Avoid leaving it on the counter, and cook it soon after it has thawed.
How long do cooked quarter sea bass leftovers keep?
Cooked quarter sea bass keeps for about 3–4 days in the refrigerator when promptly stored in a covered container. Reheat only the portion you plan to eat, or enjoy the leftovers cold in a salad.
Can you freeze cooked quarter sea bass?
Yes, cooked quarter sea bass can be frozen, although its texture may become softer after thawing. Cool it promptly, seal it well to prevent freezer burn, and thaw it in the refrigerator before reheating.
Can quarter sea bass be cooked from frozen?
Yes, quarter sea bass can be cooked from frozen, but it will take longer than a thawed portion. Use a method that heats it evenly, and check that the thickest part is fully cooked before serving.
Quarter sea bass Vitamins & Minerals
Vitamins
B12
1.68µg · 70% DV
B3
2.32mg · 14% DV
B6
0.22mg · 13% DV
B5
0.56mg · 11% DV
Minerals
Selenium
29µg · 53% DV
Phosphorus
168mg · 24% DV
Iodine
24µg · 16% DV
Potassium ⭐
264mg · 8% DV
Sodium
54mg · 2% DV
Quarter sea bass Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Quarter sea bass
To burn the 78 calories in 1 piece (quarter) (80 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 Quarter sea bass?
Quarter sea bass refers to a portion of sea bass rather than a separate recipe. Sea bass is especially familiar around the Mediterranean, where it is commonly cooked whole or in portions. The word “quarter” describes the serving offered; the exact cut and size can vary.
Its flesh is mild, tender and separates into flakes when cooked. It is often grilled or baked with lemon and herbs, then served with vegetables, salad or potatoes. With 18.4 g of protein per 100 g and relatively little fat, it makes a satisfying main course without feeling heavy. For a lighter meal, choose grilling or baking and pair it with a fresh salad.
How Nutritious Is Quarter 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 Quarter 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 Quarter sea bass Contain Allergens?
Contains these allergens:
Which Diets Is Quarter 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
Quarter sea bass Fat Profile
SATURATED
0.4g
MONOUNSATURATED
0.56g
POLYUNSATURATED
0.64g
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.