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Whole sea bream Calories
Rich in protein, omega-3, low fat, source of minerals and vitamins
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whole sea bream (350 g) has 336 calories. That works out to 96 calories per 100 g. It contains 0 g of carbs, 64.8 g of protein, 8.8 g of fat and 0 g of fiber. Its 7.4 µg of B12 covers 306% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Whole sea bream Nutrition Facts
Selected: 1 piece (medium) · 350 g
336
KCAL / 350G
Carbs
0g
· 0% DV
Protein
64.8g
· 130% DV
Fat
8.8g
· 11% 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 77% · Fat 23%
Whole sea bream nutrition facts table · 1 piece (medium) (350 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 336 kcal | |
| Total fat | 8.8 g | 11% |
| Saturated fat | 2.1 g | 11% |
| Trans fat | 0 g | |
| Sodium | 228 mg | 10% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 64.8 g | 130% |
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 Whole sea bream?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 350 g | 336 kcal |
| 100 g | 100 g | 96 kcal |
| 1 piece (extra small) | 150 g | 144 kcal |
| 1 serving (small) | 200 g | 192 kcal |
| 1 piece (small) | 250 g | 240 kcal |
| 1 serving (medium) | 350 g | 336 kcal |
| 1 piece (large) | 500 g | 480 kcal |
| 1 serving (large) | 500 g | 480 kcal |
| 1 piece (extra large) | 700 g | 672 kcal |
| 1 piece (jumbo) | 1000 g | 960 kcal |
Calculated from 96 calories per 100 g.
Frequently Asked Questions About Whole sea bream
What does whole sea bream taste like?
Whole sea bream has mild, slightly sweet flesh with a clean, delicate sea flavour. Its skin crisps nicely when grilled or roasted, while cooking it on the bone helps keep the meat moist.
How do you know when whole sea bream is cooked?
Whole sea bream is cooked when the flesh turns opaque and separates easily from the backbone with a fork. Check the thickest part near the head; if it still looks translucent, continue cooking and check again.
Should you score whole sea bream before cooking it?
Yes, making a few shallow cuts through the skin of whole sea bream helps heat reach the thickest parts more evenly. Keep the cuts shallow so the fish stays intact, and add seasoning into them before roasting or grilling.
Can you cook whole sea bream in foil?
Yes, whole sea bream can be baked in a foil parcel with lemon, herbs and a little oil. The foil traps moisture and limits browning, so open the parcel near the end if you want the skin to colour.
Does whole sea bream have a lot of bones?
Whole sea bream has a central backbone and fine bones, especially around the ribs. The fillets are easy to lift away once cooked, but check each portion carefully and take extra care when serving children.
Can you eat the eyes of whole sea bream?
Yes, the eyes of cooked whole sea bream are edible, though many people leave them uneaten. The cheeks and the small pieces of meat around the head are more commonly picked out and enjoyed.
How do you remove the scales from whole sea bream?
Scrape the scales from whole sea bream from tail toward head using a fish scaler or the back of a knife, working over a sink or inside a bag. Rinse utensils and the work area afterward, or ask a fishmonger to scale it.
Can cooked whole sea bream be reheated?
Yes, cooked whole sea bream can be reheated, although the flesh dries out easily. Remove the bones, cover the meat and warm it gently until hot throughout; using it cold in a salad is another way to avoid drying it.
Can you eat whole sea bream raw?
Whole sea bream should not be eaten raw unless it has been handled and prepared specifically for raw consumption. Ordinary fresh fish is not automatically safe raw; cook it thoroughly if you are unsure how it was stored or prepared.
What wine goes with whole sea bream?
A crisp, dry white wine pairs well with whole sea bream because its acidity complements the fish without overpowering its mild flavour. Sauvignon blanc, unoaked chardonnay or a dry rosé are suitable choices.
Whole sea bream Vitamins & Minerals
Vitamins
B12
7.35µg · 306% DV
B6
1.05mg · 62% DV
B3
9.45mg · 59% DV
Vitamin D
8.75µg · 44% DV
Minerals
Selenium
105µg · 191% DV
Phosphorus
735mg · 105% DV
Iodine
123µg · 82% DV
Potassium ⭐
1225mg · 36% DV
Sodium
228mg · 10% DV
Whole sea bream Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole sea bream
To burn the 336 calories in 1 piece (medium) (350 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 Whole sea bream?
Whole sea bream is a Mediterranean fish cooked with its body intact, usually after it has been cleaned. Its mild, delicate white flesh takes well to simple seasoning, and grilling gives the skin a lightly crisp finish while keeping the inside moist. Around the Mediterranean it is commonly served as a centrepiece for lunch or dinner, often with lemon, herbs, salad or grilled vegetables. You can ask a fishmonger to clean it, then roast or grill it whole at home.
It is protein-rich and relatively low in fat: per 100 g, it provides 18.5 g of protein and 2.5 g of fat. Pair it with vegetables for a light meal, and avoid overcooking so the flesh stays tender.
How Nutritious Is Whole sea bream?
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 Whole sea bream 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 Whole sea bream Contain Allergens?
Contains these allergens:
Which Diets Is Whole sea bream 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
Whole sea bream Fat Profile
SATURATED
2.1g
MONOUNSATURATED
3.5g
POLYUNSATURATED
2.45g
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.