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Sea bream fillet Calories
High protein, low fat, omega-3 source, rich in minerals
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sea bream fillet (120 g) has 116 calories. That works out to 97 calories per 100 g. It contains 0 g of carbs, 22.2 g of protein, 2.6 g of fat and 0 g of fiber. Its 2.6 µg of B12 covers 110% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Sea bream fillet Nutrition Facts
Selected: 1 piece (medium) · 120 g
116
KCAL / 120G
Carbs
0g
· 0% DV
Protein
22.2g
· 44% DV
Fat
2.6g
· 3% 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%
Sea bream fillet nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 116 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 22.2 g | 44% |
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 bream fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 116 kcal |
| 1 g | 1 g | 1 kcal |
| 1 piece (small) | 80 g | 78 kcal |
| 100 g | 100 g | 97 kcal |
| 1 serving (medium) | 150 g | 146 kcal |
| 1 piece (large) | 180 g | 175 kcal |
| 2 piece (double) | 240 g | 233 kcal |
| 1 piece (extra large) | 250 g | 243 kcal |
| 1 pack (jumbo) | 300 g | 291 kcal |
Calculated from 97 calories per 100 g.
Frequently Asked Questions About Sea bream fillet
How do you cook sea bream fillet?
Cook sea bream fillet gently until the flesh turns opaque and flakes easily. Pan-frying or baking both work well; pat it dry first and avoid prolonged cooking, which can make the lean flesh dry. Add lemon and herbs after cooking for a fresh finish.
Does sea bream fillet have bones?
Yes, a sea bream fillet can still contain small pin bones even when labelled boneless. Run your fingers along the flesh before cooking and remove any bones with tweezers; check each serving carefully, especially when serving children.
What does sea bream fillet taste like?
Sea bream fillet has a mild, slightly sweet flavour and tender, delicate flesh. Its taste is less pronounced than oily fish such as mackerel, so simple seasonings like lemon, garlic, parsley or olive oil usually complement it without overpowering it.
Can you eat the skin on sea bream fillet?
Yes, sea bream fillet skin is edible when properly cleaned and cooked. For crisp skin, dry the fillet well and start cooking it skin-side down in a hot pan. Avoid moving it until the skin releases easily.
Is sea bream fillet the same as sea bass?
No, sea bream fillet and sea bass come from different fish. Sea bream, often gilt-head bream in shops, has a mild flavour and delicate flesh; sea bass is another species, though both can be prepared in similar ways.
How can you tell if sea bream fillet is fresh?
Fresh sea bream fillet should smell mildly of the sea, not sour or strongly fishy. It should look moist and firm rather than slimy or discoloured, and it should have been kept properly chilled. If its smell is unpleasant, do not eat it.
Can sea bream fillet be frozen?
Yes, sea bream fillet can be frozen. Wrap it airtight to protect it from freezer burn, then thaw it in the refrigerator before cooking. Do not refreeze it after thawing, and avoid leaving raw fish to thaw at room temperature.
How long does cooked sea bream fillet last in the fridge?
Cooked sea bream fillet keeps for up to three days in a covered container in the refrigerator. Refrigerate it promptly after the meal, and reheat it thoroughly before serving; discard it if it has an off smell or was left out for too long.
Can you eat sea bream fillet raw?
Only eat sea bream fillet raw if it has been handled and prepared specifically for raw consumption. Ordinary fresh fish is not automatically safe for sushi or ceviche; freezing and careful handling reduce some parasite risks but do not remove every food-safety risk.
Is sea bream fillet safe to eat during pregnancy?
Yes, sea bream fillet can be eaten during pregnancy when thoroughly cooked. Avoid raw or undercooked fish, and follow local advice on fish portions and mercury; guidance can vary depending on the fish and where you live.
Sea bream fillet Vitamins & Minerals
Vitamins
B12
2.64µg · 110% DV
B3
2.52mg · 16% DV
Vitamin D
3µg · 15% DV
B5
0.72mg · 14% DV
Minerals
Selenium
30µg · 55% DV
Phosphorus
252mg · 36% DV
Iodine
42µg · 28% DV
Potassium ⭐
420mg · 12% DV
Sodium
72mg · 3% DV
Sea bream fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sea bream fillet
To burn the 116 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 bream fillet?
Sea bream fillet comes from a mild-flavoured fish widely eaten around the Mediterranean, including the Aegean. Its white flesh flakes easily when cooked and has a delicate, slightly sweet taste. Fillets are often grilled or baked with olive oil, lemon and herbs; the whole fish is also commonly cooked and served at the table in Mediterranean coastal cuisines.
Pair it with salad, seasonal vegetables or potatoes for an easy meal. It is a high-protein, low-fat choice, with 18.5 g of protein per 100 g. For a lighter preparation, bake or grill it rather than frying, and keep the seasoning simple so the fish’s gentle flavour comes through.
How Nutritious Is Sea bream fillet?
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 Sea bream fillet 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 bream fillet Contain Allergens?
Contains these allergens:
Which Diets Is Sea bream fillet 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 bream fillet Fat Profile
SATURATED
0.6g
MONOUNSATURATED
0.84g
POLYUNSATURATED
0.72g
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.