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Sea Bream Fish Calories
White-fleshed fish rich in omega-3 and high in protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sea Bream Fish (150 g) has 144 calories. That works out to 96 calories per 100 g. It contains 0 g of carbs, 27.8 g of protein, 4.1 g of fat and 0 g of fiber. Its 3.3 µg of B12 covers 138% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Sea Bream Fish Nutrition Facts
Selected: 1 piece (medium) · 150 g
144
KCAL / 150G
Carbs
0g
· 0% DV
Protein
27.8g
· 56% DV
Fat
4.1g
· 5% 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 75% · Fat 25%
Sea Bream Fish nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 4.1 g | 5% |
| Saturated fat | 1.05 g | 5% |
| Trans fat | 0 g | |
| Sodium | 120 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 27.8 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 Bream Fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 144 kcal |
| 1 piece (extra small) | 75 g | 72 kcal |
| 100 g | 100 g | 96 kcal |
| 1 piece (small) | 100 g | 96 kcal |
| 1 serving (medium) | 120 g | 115 kcal |
| 1 serving (large) | 200 g | 192 kcal |
| 1 piece (large) | 250 g | 240 kcal |
| 1 piece (extra large) | 350 g | 336 kcal |
Calculated from 96 calories per 100 g.
Frequently Asked Questions About Sea Bream Fish
What does sea bream taste like?
Sea bream has a mild, slightly sweet flavor and moist white flesh that flakes when cooked. Its delicate taste pairs well with lemon, olive oil, garlic, and herbs without needing a heavy sauce.
How do you cook sea bream?
Sea bream can be baked, grilled, pan-fried, or steamed. For a whole fish, pat it dry, season the cavity with herbs and lemon, and cook until the flesh turns opaque and separates easily.
Can you eat the skin of sea bream?
Yes, sea bream skin is edible when the fish has been properly cleaned and cooked. It becomes especially pleasant when crisped in a pan or on a grill; remove it if you prefer a softer texture.
Does sea bream have a lot of bones?
Sea bream has a central backbone and smaller bones along the fillets, so it is not completely boneless. Lift the flesh away from the backbone after cooking and check each portion for fine bones before serving.
How do you bake a whole sea bream?
To bake a whole sea bream, ask for it to be scaled and gutted, then pat it dry and season it with olive oil, lemon, and herbs. Bake until the flesh is opaque and releases easily from the bones.
How do you grill sea bream without it sticking?
Dry the sea bream thoroughly and brush both the fish and clean grill grates lightly with oil. Let the grill heat before adding the fish, and avoid turning it repeatedly; a fish basket makes handling a whole bream easier.
How do you tell if sea bream is fresh?
Fresh sea bream should have clear, bright eyes, moist firm flesh, and a mild sea smell. Avoid fish with a sour or ammonia-like odor, dull eyes, or flesh that feels soft and leaves a dent.
How should you store leftover cooked sea bream?
Refrigerate cooked sea bream promptly in a covered container and eat it soon while it is still in good condition. Keep it separate from raw seafood, and reheat it gently so the white flesh does not dry out.
What should you serve with sea bream?
Serve sea bream with roasted vegetables, potatoes, or a crisp green salad. Lemon, fresh herbs, and a light olive-oil dressing complement its mild flavor without overpowering the fish.
Can you freeze sea bream?
Yes, sea bream freezes well when it is fresh and wrapped airtight to limit freezer burn. Thaw it in the refrigerator before cooking, and do not refreeze it after it has thawed.
Sea Bream Fish Vitamins & Minerals
Vitamins
B12
3.3µg · 138% DV
B3
4.2mg · 26% DV
B6
0.38mg · 22% DV
B5
1.05mg · 21% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
330mg · 47% DV
Iodine
60µg · 40% DV
Potassium ⭐
495mg · 15% DV
Sodium
120mg · 5% DV
Sea Bream Fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sea Bream Fish
To burn the 144 calories in 1 piece (medium) (150 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 Fish?
Sea bream fish is a white-fleshed marine fish enjoyed around the Mediterranean and beyond. Its flesh is firm, moist and mildly sweet, making it well suited to grilling, baking or pan-frying. In Mediterranean cooking, it is often cooked whole with olive oil, lemon and herbs, then served with vegetables, potatoes or a simple salad; fillets are also easy to cook for a weeknight meal. It is a lean, protein-rich choice, with 18.5 g of protein per 100 g, and fits naturally into pescatarian and Mediterranean-style meals. For a lighter preparation, bake or grill it rather than frying, and pair it with vegetables.
How Nutritious Is Sea Bream Fish?
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 Bream Fish 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 Sea Bream Fish Contain Allergens?
Contains these allergens:
Which Diets Is Sea Bream Fish 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 Fish Fat Profile
SATURATED
1.05g
MONOUNSATURATED
1.35g
POLYUNSATURATED
0.9g
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.