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Sea bass fillet (cooked) Calories
High protein, low fat, good source of omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sea bass fillet (cooked) (120 g) has 149 calories. That works out to 124 calories per 100 g. It contains 0 g of carbs, 28.2 g of protein, 4.3 g of fat and 0 g of fiber. Its 2.9 µg of B12 covers 120% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Sea bass fillet (cooked) Nutrition Facts
Selected: 1 piece (medium) · 120 g
149
KCAL / 120G
Carbs
0g
· 0% DV
Protein
28.2g
· 56% DV
Fat
4.3g
· 6% 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 fillet (cooked) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 149 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 0.96 g | 5% |
| Trans fat | 0 g | |
| Sodium | 82 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 28.2 g | 56% |
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 fillet (cooked)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 149 kcal |
| 1 piece (extra small) | 60 g | 74 kcal |
| 1 piece (small) | 80 g | 99 kcal |
| 100 g | 100 g | 124 kcal |
| 1 serving (medium) | 150 g | 186 kcal |
| 1 piece (large) | 180 g | 223 kcal |
| 1 serving (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 fillet (cooked)
How do you reheat cooked sea bass fillet without drying it out?
Reheat cooked sea bass fillet gently, covered, in a low oven or microwave. Add a small splash of water or broth before covering, and stop as soon as it is hot throughout; prolonged heating quickly makes the lean fish dry.
How long does cooked sea bass fillet last in the fridge?
Cooked sea bass fillet keeps for up to 3 days in a covered container in the refrigerator. Refrigerate it promptly rather than leaving it at room temperature, and discard it if its smell or texture has changed.
Does sea bass fillet have bones?
Sea bass fillet is usually deboned, but small pin bones can remain. Run your fingers gently along the flesh before serving and pull out any bones you find with clean tweezers.
Can you eat the skin on a sea bass fillet?
Yes, sea bass fillet skin is edible when it has been cleaned and cooked properly. It turns crisp when cooked skin-side down in a hot pan; if you prefer not to eat it, it separates easily after cooking.
What does sea bass fillet taste like?
Sea bass fillet has a mild, slightly sweet flavor and tender, flaky flesh. Its delicate taste pairs well with lemon, herbs, olive oil, and light sauces rather than strongly spiced or heavy accompaniments.
What is the best way to cook sea bass fillet?
Pan-searing or baking works well for sea bass fillet. Cook it just until the flesh turns opaque and flakes easily, since its relatively lean flesh can dry out if left on the heat too long.
Can you freeze cooked sea bass fillet?
Yes, cooked sea bass fillet can be frozen in an airtight, freezer-safe package. Thaw it in the refrigerator and reheat it gently; freezing may soften the texture and make the fish less moist.
What should you serve with sea bass fillet?
Sea bass fillet goes well with roasted vegetables, potatoes, rice, or a crisp salad. Lemon and fresh herbs brighten its mild flavor, while a simple olive-oil dressing keeps the meal from feeling heavy.
Is sea bass fillet safe to eat during pregnancy?
Yes, fully cooked sea bass fillet can be part of a pregnancy diet. Fish provides useful nutrients, but mercury levels vary by species and source, so follow local pregnancy guidance on fish choices and serving frequency.
Can you eat cooked sea bass fillet cold?
Yes, you can eat cooked sea bass fillet cold if it was refrigerated promptly and kept cold. Flake it into a salad or sandwich, and discard it if it has been left out for a prolonged period or seems spoiled.
Sea bass fillet (cooked) Vitamins & Minerals
Vitamins
B12
2.88µg · 120% DV
B6
0.43mg · 25% DV
B3
3.12mg · 20% DV
B5
0.72mg · 14% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
252mg · 36% DV
Iodine
42µg · 28% DV
Potassium ⭐
408mg · 12% DV
Sodium
82mg · 4% DV
Sea bass fillet (cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sea bass fillet (cooked)
To burn the 149 calories in 1 piece (medium) (120 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 fillet (cooked)?
A cooked sea bass fillet is the boneless portion of sea bass, a fish widely enjoyed around the Mediterranean. It is commonly grilled, baked or pan-cooked, and serving it as a fillet makes it easy to eat without dealing with the frame.
The flesh is white, tender and mild, so it pairs well with lemon, herbs and olive oil. In Mediterranean-style meals, it is often served with salad or vegetables; it also works with rice or potatoes for a heartier plate. Sea bass fillet (cooked) is high in protein and relatively low in fat. For a lighter meal, bake it with vegetables or cook it in a non-stick pan with just a little oil.
How Nutritious Is Sea bass fillet (cooked)?
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 fillet (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 fillet (cooked) Contain Allergens?
Contains these allergens:
Which Diets Is Sea bass fillet (cooked) Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Sea bass fillet (cooked) Fat Profile
SATURATED
0.96g
MONOUNSATURATED
1.56g
POLYUNSATURATED
1.2g
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.