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Skinless sea bass Calories
Lean protein and vitamin B12 source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Skinless sea bass (150 g) has 146 calories. That works out to 97 calories per 100 g. It contains 0 g of carbs, 27.6 g of protein, 3.2 g of fat and 0 g of fiber. Its 3.2 µg of B12 covers 131% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Skinless sea bass Nutrition Facts
Selected: 1 piece (medium) · 150 g
146
KCAL / 150G
Carbs
0g
· 0% DV
Protein
27.6g
· 55% DV
Fat
3.2g
· 4% 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%
Skinless sea bass nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 146 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 102 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 27.6 g | 55% |
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 Skinless sea bass?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 146 kcal |
| 1 ounce (thin) | 28.4 g | 27 kcal |
| 1 piece (small) | 80 g | 78 kcal |
| 100 g | 100 g | 97 kcal |
| 1 serving (small) | 120 g | 116 kcal |
| 1 serving (medium) | 180 g | 175 kcal |
| 1 piece (large) | 220 g | 213 kcal |
| 1 serving (large) | 250 g | 243 kcal |
| 1 piece (jumbo) | 300 g | 291 kcal |
Calculated from 97 calories per 100 g.
Frequently Asked Questions About Skinless sea bass
How do you keep skinless sea bass from drying out?
Cook skinless sea bass gently and stop as soon as the flesh turns opaque and flakes easily. A little oil or a covered baking dish helps retain moisture, since the fillet has no skin to protect it from direct heat.
Can you cook skinless sea bass in an air fryer?
Yes, skinless sea bass cooks well in an air fryer. Lightly oil and season the fillet, place it in a single layer, and check it early so the lean flesh does not overcook; cooking time varies with thickness.
Can you eat skinless sea bass raw?
Only eat skinless sea bass raw if it has been specifically handled and sold for raw consumption. Ordinary fresh fish may carry parasites or harmful bacteria, and lemon juice or vinegar does not make it reliably safe.
Does skinless sea bass still have bones?
Yes, skinless sea bass can still contain pin bones. Removing the skin does not debone the fish, so feel along the flesh and pull out any small bones with clean tweezers before cooking or serving.
Is skinless sea bass better than skin-on sea bass for cooking?
Neither is universally better: skin-on sea bass can be crisped and helps shield the flesh from heat, while skinless sea bass is convenient for recipes where the fish is mixed into a dish. Handle skinless fillets gently because they can break more easily.
Can you substitute skinless sea bass for cod in a recipe?
Yes, skinless sea bass can replace cod in many baked or pan-cooked recipes. Its flesh is delicate, so reduce handling and check it sooner than a thick cod portion; the two fish may not need exactly the same cooking time.
How can you tell when skinless sea bass is cooked?
Skinless sea bass is cooked when its flesh is opaque and separates into flakes with gentle pressure. Check the thickest part, since the thin edges cook first, and avoid leaving it on the heat after it is done.
How long does cooked skinless sea bass keep in the fridge?
Keep cooked skinless sea bass covered in the refrigerator and eat it within three to four days. Refrigerate leftovers promptly, and reheat only the portion you plan to eat so the fish is not repeatedly warmed.
Should you rinse skinless sea bass before cooking it?
No, do not rinse skinless sea bass under the tap. Washing raw fish can spread bacteria through splashes; pat the surface dry with a clean paper towel and wash your hands and utensils after handling it.
Is skinless sea bass a good choice during pregnancy?
Skinless sea bass can be eaten during pregnancy when thoroughly cooked; it is generally considered a lower-mercury fish. Follow your local advice on fish portions and variety, and ask your clinician if you have a personal dietary restriction.
Skinless sea bass Vitamins & Minerals
Vitamins
B12
3.15µg · 131% DV
Vitamin D
7.5µg · 38% DV
B3
4.2mg · 26% DV
B6
0.42mg · 25% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
315mg · 45% DV
Iodine
45µg · 30% DV
Potassium ⭐
495mg · 15% DV
Sodium
102mg · 4% DV
Skinless sea bass Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Skinless sea bass
To burn the 146 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 Skinless sea bass?
Skinless sea bass is sea bass fillet or portion with the skin removed, a convenient way to enjoy a fish strongly associated with Mediterranean cooking. Its flesh is mild, delicate and flaky, so it takes well to simple seasoning rather than heavy sauces. Around the Mediterranean it is often grilled or baked with olive oil, lemon and herbs; elsewhere, it also works well pan-cooked or served with vegetables and grains. With little fat and no carbohydrate, it makes a lean, protein-rich main: 100 g provides 18.4 g of protein. Because skinless pieces can dry out faster, cook them gently and briefly, and pair them with a fresh salad or roasted vegetables.
How Nutritious Is Skinless 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 Skinless sea bass 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 Skinless sea bass Contain Allergens?
Contains these allergens:
Which Diets Is Skinless 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
Skinless sea bass Fat Profile
SATURATED
0.72g
MONOUNSATURATED
0.99g
POLYUNSATURATED
0.65g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.