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White Seabream Calories
Rich in omega-3, high protein, low fat sea fish
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of White Seabream (120 g) has 116 calories. That works out to 97 calories per 100 g. It contains 0 g of carbs, 23.6 g of protein, 2.6 g of fat and 0 g of fiber. Its 2.5 µg of B12 covers 105% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
White Seabream Nutrition Facts
Selected: 1 piece (medium) · 120 g
116
KCAL / 120G
Carbs
0g
· 0% DV
Protein
23.6g
· 47% 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 80% · Fat 20%
White Seabream nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 116 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 23.6 g | 47% |
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 White Seabream?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 116 kcal |
| 1 piece (extra small) | 60 g | 58 kcal |
| 1 piece (small) | 80 g | 78 kcal |
| 100 g | 100 g | 97 kcal |
| 1 piece (mini) | 100 g | 97 kcal |
| 1 serving (medium) | 150 g | 146 kcal |
| 1 piece (large) | 180 g | 175 kcal |
| 1 serving (large) | 200 g | 194 kcal |
| 1 piece (extra large) | 250 g | 243 kcal |
Calculated from 97 calories per 100 g.
Frequently Asked Questions About White Seabream
How does white seabream taste?
White seabream has firm, white flesh and a mild, clean flavour with a subtle sweetness. Its taste works well with simple seasonings such as lemon, olive oil and herbs, especially when grilled or baked whole.
What is the best way to cook white seabream?
White seabream is excellent grilled, baked or pan-fried. Cooking it whole helps keep the flesh moist; season simply, cook until the flesh turns opaque and separates easily, and avoid leaving it on the heat too long.
Is white seabream the same as gilthead seabream?
No. White seabream and gilthead seabream are different fish species, though both are Mediterranean sea breams with white flesh. Gilthead seabream has a distinctive golden band between its eyes, while white seabream has dark vertical markings on its sides.
Is white seabream bony?
White seabream has a central backbone and smaller pin bones, so take care when eating a whole fish. If serving fillets, check for and remove pin bones with fish tweezers; carefully debone portions for children.
Can you grill white seabream whole?
Yes, white seabream grills well whole. Scale and gut it, pat it dry, lightly oil the skin and score the thickest parts so it cooks evenly. Turn it carefully and stop cooking when the flesh separates easily.
How do you clean white seabream?
To clean white seabream, scrape the scales from tail to head, cut open the belly and remove the innards, then rinse the cavity with cold water and pat it dry. Handle the sharp fins carefully, or ask your fishmonger to prepare it.
Can you eat the skin of white seabream?
Yes, white seabream skin is edible when the fish is properly cleaned and cooked. Grilling or pan-frying can make the skin crisp; remove it if you prefer, and check that scales have been thoroughly scraped off first.
Where is white seabream found?
White seabream is native to the eastern Atlantic and the Mediterranean, where it lives around rocky coasts and reefs. Its availability varies by fishing area and season, so the exact origin of fish sold in shops can differ.
Can you eat white seabream raw?
Eating white seabream raw carries a risk of parasites and harmful bacteria. Cook it thoroughly unless it has been handled specifically for raw consumption under suitable parasite-control and cold-storage procedures; ordinary fresh fish is not automatically safe for sushi or ceviche.
How should you store white seabream?
Keep fresh white seabream cold in the refrigerator and cook it as soon as possible. For longer storage, freeze it promptly in airtight packaging; thaw it in the refrigerator rather than at room temperature, and do not refreeze it after thawing.
White Seabream Vitamins & Minerals
Vitamins
B12
2.52µg · 105% DV
Vitamin D
3.84µg · 19% DV
B3
2.76mg · 17% DV
B5
0.72mg · 14% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
252mg · 36% DV
Iodine
42µg · 28% DV
Potassium ⭐
384mg · 11% DV
Sodium
72mg · 3% DV
White Seabream Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off White Seabream
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 White Seabream?
White seabream is a coastal fish found around the Mediterranean and in the eastern Atlantic. Its pale flesh is mild in flavour and fairly firm, making it well suited to grilling, baking or pan-frying. Around its native range it is often served simply, with olive oil, lemon and vegetables; it also works well with herbs and a fresh salad.
It is a lean, protein-rich fish, with 19.7 g of protein per 100 g, and provides omega-3 fats. Pair it with vegetables and a modest portion of potatoes or bread for a balanced meal, or keep the plate lighter with a generous salad.
How Nutritious Is White Seabream?
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
High
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 White Seabream 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 White Seabream Contain Allergens?
Contains these allergens:
Which Diets Is White Seabream 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
White Seabream Fat Profile
SATURATED
0.72g
MONOUNSATURATED
0.84g
POLYUNSATURATED
0.62g
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.