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Sea bass Calories
Lean protein source rich in selenium and B12
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sea bass (150 g) has 186 calories. That works out to 124 calories per 100 g. It contains 0 g of carbs, 34.5 g of protein, 3.9 g of fat and 0 g of fiber. Its 3.6 µg of B12 covers 150% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Sea bass Nutrition Facts
Selected: 1 piece (medium) · 150 g
186
KCAL / 150G
Carbs
0g
· 0% DV
Protein
34.5g
· 69% DV
Fat
3.9g
· 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 80% · Fat 20%
Sea bass nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 186 kcal | |
| Total fat | 3.9 g | 5% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0 g | |
| Sodium | 113 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 34.5 g | 69% |
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?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 186 kcal |
| 1 piece (small) | 90 g | 112 kcal |
| 100 g | 100 g | 124 kcal |
| 1 serving (small) | 120 g | 149 kcal |
| 1 cup (diced) | 140 g | 174 kcal |
| 1 serving (medium) | 180 g | 223 kcal |
| 1 piece (large) | 220 g | 273 kcal |
| 1 serving (large) | 250 g | 310 kcal |
| 1 piece (whole) | 300 g | 372 kcal |
Calculated from 124 calories per 100 g.
Frequently Asked Questions About Sea bass
How do you cook sea bass in the oven?
Bake sea bass whole or as fillets after seasoning it with oil, salt, and herbs. Add lemon or aromatics if you like, and cook until the flesh turns opaque and flakes easily with a fork. Avoid overcooking, which can dry out the lean flesh.
How do you grill sea bass without it sticking?
Dry the sea bass and start with a clean, well-heated, lightly oiled grill. Cooking it skin-side down helps hold the flesh together, and a fish basket makes turning a whole fish easier. Turn it only once the first side releases readily.
What does sea bass taste like?
Sea bass has a mild, slightly sweet flavor and tender, delicate flesh. Its gentle taste pairs well with lemon, herbs, and simple seasonings, which is why it works in both Mediterranean-style dishes and lightly spiced recipes.
Does sea bass have a lot of bones?
Sea bass has a central backbone and fine pin bones, so it is not completely bone-free. Fillets usually have most of the larger bones removed, but check the flesh before eating, especially when serving it to children.
Can you eat sea bass skin?
Yes, sea bass skin is edible when the scales are removed and the fish is properly cooked. It becomes pleasantly crisp when cooked skin-side down in a hot pan; if the skin is soft or you dislike its texture, you can leave it on the plate.
How can you tell if sea bass is fresh?
Fresh sea bass should smell clean and mild, not sour or strongly fishy. Whole fish should have clear, bright eyes, moist skin, and firm flesh that springs back when gently pressed. Ask when it was caught if that information is available.
Is wild sea bass different from farmed sea bass?
Yes. Wild and farmed sea bass can differ in flavor, texture, fat content, and price because they grow in different conditions and eat different diets. Farming practices and wild-catch areas also vary, so the label or seller can help identify the source.
How do you know when sea bass is cooked?
Sea bass is cooked when its flesh is opaque and separates into moist flakes when gently tested with a fork. Check the thickest part, since thinner edges cook sooner. Remove it from the heat as soon as it is done to keep it tender.
Is sea bass healthy to eat?
Yes, sea bass is a lean source of protein and provides nutrients such as selenium and vitamin B12. It can fit into a balanced eating pattern; choose straightforward cooking methods such as baking or grilling to avoid adding excessive oil.
What should you serve with sea bass?
Serve sea bass with vegetables, potatoes, rice, or a fresh salad. Lemon and herbs complement its mild flavor, while a simple sauce can add moisture without overwhelming the fish. Mediterranean-style sides such as greens and roasted vegetables are a natural match.
Sea bass Vitamins & Minerals
Vitamins
B12
3.6µg · 150% DV
B3
9.6mg · 60% DV
Vitamin D
7.5µg · 38% DV
B6
0.6mg · 35% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
330mg · 47% DV
Iodine
53µg · 35% DV
Potassium ⭐
525mg · 15% DV
Sodium
113mg · 5% DV
Sea bass Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sea bass
To burn the 186 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 bass?
Sea bass is a firm-fleshed marine fish with a mild, clean flavour. It is commonly cooked whole or as fillets, and works well grilled, baked or pan-seared. Its delicate taste takes readily to simple seasoning, so lemon, herbs and a little olive oil are often all it needs.
In Mediterranean cooking, it is often served with vegetables, salad or potatoes; elsewhere, it also fits easily into weeknight meals with rice or greens. Sea bass is a lean source of protein and provides selenium and vitamin B12. For a lighter plate, bake or grill it rather than deep-frying, and pair it with plenty of vegetables.
How Nutritious Is 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 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 Sea bass Contain Allergens?
Contains these allergens:
Which Diets Is 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
Sea bass Fat Profile
SATURATED
0.9g
MONOUNSATURATED
1.2g
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.