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Raw whole sea bass Calories
High-protein, low-carb whole raw sea bass with omega-3 fats.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (whole) of Raw whole sea bass (350 g) has 340 calories. That works out to 97 calories per 100 g. It contains 0 g of carbs, 64.4 g of protein, 7.4 g of fat and 0 g of fiber. Its 6.3 µg of B12 covers 263% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Raw whole sea bass Nutrition Facts
Selected: 1 piece (whole) · 350 g
340
KCAL / 350G
Carbs
0g
· 0% DV
Protein
64.4g
· 129% DV
Fat
7.4g
· 9% 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 79% · Fat 21%
Raw whole sea bass nutrition facts table · 1 piece (whole) (350 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 340 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 1.75 g | 9% |
| Trans fat | 0 g | |
| Sodium | 263 mg | 11% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 64.4 g | 129% |
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 Raw whole sea bass?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (whole) | 350 g | 340 kcal |
| 0.25 piece (quarter) | 88 g | 85 kcal |
| 100 g | 100 g | 97 kcal |
| 1 serving (medium) | 150 g | 146 kcal |
| ½ piece (half) | 175 g | 170 kcal |
| 1 piece (small) | 250 g | 243 kcal |
| 1 serving (large) | 250 g | 243 kcal |
| 1 piece (medium) | 350 g | 340 kcal |
| 1 piece (large) | 500 g | 485 kcal |
| 1 piece (jumbo) | 700 g | 679 kcal |
Calculated from 97 calories per 100 g.
Frequently Asked Questions About Raw whole sea bass
How do you cook raw whole sea bass?
Raw whole sea bass is easy to roast: season it with oil, salt, herbs and lemon, then cook until the flesh turns opaque and separates easily from the backbone. Stuffing the cavity with herbs and citrus adds flavor without masking the fish.
How can you tell if raw whole sea bass is fresh?
Fresh raw whole sea bass should smell mild and clean, not sour or ammonia-like. Look for clear, bright eyes, moist skin and firm flesh that springs back when gently pressed; dull eyes, sticky flesh or a strong unpleasant odor are warning signs.
Can you eat raw whole sea bass as sashimi?
Not unless it has been specifically handled and prepared for raw consumption. Ordinary raw whole sea bass may contain parasites or harmful microbes, and citrus juice does not make it safe. Cook it thoroughly unless a trusted fish supplier confirms it is suitable for raw dishes.
How do you gut and scale raw whole sea bass?
To prepare raw whole sea bass, scrape the scales from tail to head, cut open the belly and remove the entrails and gills. Rinse briefly under cold running water, pat dry, and clean the knife, board and hands to prevent cross-contamination.
Should you rinse raw whole sea bass before cooking?
No, rinsing raw whole sea bass is not necessary and can spread bacteria around the sink through splashing. Remove any visible debris with a clean paper towel, pat the fish dry, and wash your hands and preparation surfaces afterward.
Can raw whole sea bass be frozen?
Yes, raw whole sea bass can be frozen. Clean and dry it first, wrap it tightly to limit air exposure, and thaw it in the refrigerator before cooking. Avoid thawing it on the counter, where the surface can warm while the center remains frozen.
How long does raw whole sea bass keep in the fridge?
Raw whole sea bass is best cooked soon after purchase. Keep it covered in the coldest part of the refrigerator, away from ready-to-eat foods, and use it promptly; discard it if it develops a sour smell, sticky surface or other signs of spoilage.
Does raw whole sea bass have many bones?
Raw whole sea bass has a central backbone and smaller pin bones, so take care when serving it. After cooking, lift the top fillet away from the backbone, remove the skeleton, and check each portion for stray bones before eating.
Can you grill raw whole sea bass on a barbecue?
Yes, raw whole sea bass grills well, especially in a fish basket that makes turning easier. Oil the skin and cook over a hot grill until the flesh is opaque and releases cleanly from the bone; avoid moving it too soon.
What does raw whole sea bass taste like?
Raw whole sea bass has a mild, clean flavor and tender, flaky flesh when cooked. Its delicate taste pairs well with lemon, olive oil and fresh herbs, so use seasonings that complement rather than overpower the fish.
Raw whole sea bass Vitamins & Minerals
Vitamins
B12
6.3µg · 263% DV
B3
23.1mg · 144% DV
Vitamin D
17.5µg · 88% DV
B6
1.4mg · 82% DV
Minerals
Selenium
126µg · 229% DV
Phosphorus
770mg · 110% DV
Iodine
123µg · 82% DV
Potassium ⭐
1155mg · 34% DV
Sodium
263mg · 11% DV
Raw whole sea bass Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw whole sea bass
To burn the 340 calories in 1 piece (whole) (350 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 Raw whole sea bass?
Raw whole sea bass is an uncooked, intact fish, usually bought from a fishmonger and cleaned before cooking. It is most often served cooked: grilling, baking, steaming and salt-baking all suit its mild flavour and firm flesh, which turns moist and flakes easily. A squeeze of lemon, herbs and olive oil make simple accompaniments; it also works well with vegetables or potatoes. In dishes served raw, use only fish specifically suitable for raw preparation and handled accordingly.
Sea bass is high in protein and contains no carbohydrates. For a lighter meal, bake or grill it rather than frying, and serve with vegetables or a fresh salad.
How Nutritious Is Raw whole sea bass?
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 Raw whole 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 Raw whole sea bass Contain Allergens?
Contains these allergens:
Which Diets Is Raw whole 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
Raw whole sea bass Fat Profile
SATURATED
1.75g
MONOUNSATURATED
2.1g
POLYUNSATURATED
2.1g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.