Know what’s on your plate
Sea bass
Calories & nutrition facts
mixed species, raw
Nutrition facts
Per 100 g% DV- Calories 97 kcal —
- Protein 18 g 37%
- Carbohydrate 0 g 0%
- Fat 2 g 3%
- Saturated fat 0.5 g 3%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 68 mg 3%
- Cholesterol 41 mg 14%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 46 µg 5%
- Vitamin C 0 mg 0%
- Vitamin D 5.6 µg 28%
- Vitamin E 0.84 mg 6%
- Vitamin K 0.1 µg 0%
- Thiamin (B1) 0.11 mg 9%
- Riboflavin (B2) 0.12 mg 9%
- Niacin (B3) 1.6 mg 10%
- Pantothenic acid (B5) 0.75 mg 15%
- Vitamin B6 0.4 mg 24%
- Folate (B9) 5 µg 1%
- Vitamin B12 0.3 µg 13%
- Choline 60.8 mg 11%
Minerals
- Calcium 10 mg 1%
- Iron 0.29 mg 2%
- Magnesium 41 mg 10%
- Phosphorus 194 mg 16%
- Potassium 256 mg 5%
- Zinc 0.4 mg 4%
- Copper 0.02 mg 2%
- Manganese 0.02 mg 1%
- Selenium 36.5 µg 66%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 97 | 18 g | 0 g | 2 g |
| 1 × fillet | 129 g | 125 | 24 g | 0 g | 2.6 g |
| 1 × oz | 85 g | 82 | 16 g | 0 g | 1.7 g |
| 2 × fillet | 258 g | 250 | 48 g | 0 g | 5.2 g |
| ½ × fillet | 64.5 g | 63 | 12 g | 0 g | 1.3 g |
| 3 × fillet | 387 g | 375 | 71 g | 0 g | 7.7 g |
| 4 × fillet | 516 g | 501 | 95 g | 0 g | 10 g |
Similar foods
- Sea bass filletsfish breeding149 kcal / 100 g
- Japanese sea bass113 kcal / 100 g
- European bassraw86 kcal / 100 g
- Freshwater bassmixed species, raw114 kcal / 100 g
- Lubina85 kcal / 100 g
- Mediterranean bassraw, wild98 kcal / 100 g
- Striped bassraw97 kcal / 100 g
- Atlantic bassraw90 kcal / 100 g
- American bassraw113 kcal / 100 g
- Groupermixed species, raw92 kcal / 100 g
Questions about Sea bass
How long should you cook sea bass fillets in a pan?
Pat the fillets dry and season them. Fry skin-side down in a little hot oil for 3–4 minutes, until the skin is crisp; turn and cook for another 1–2 minutes, until the flesh is opaque and flakes easily.
How do you bake a whole sea bass?
Ask the fishmonger to clean and scale it, then slash the thickest part of each side. Bake at 200 °C for about 20–25 minutes for a 500–700 g fish, with lemon and herbs in the cavity; it is ready when the flesh lifts from the backbone easily.
How can you tell if sea bass is fresh when buying it?
Look for clear, bright eyes, shiny skin and flesh that springs back when pressed; it should smell mild and fresh, not sour or strongly fishy. Ask for fillets to be cut from a whole fish if you want to check its freshness more easily.
Can you eat sea bass skin?
Yes. It becomes pleasantly crisp when the fillet is thoroughly dried and cooked skin-side down in a hot pan; avoid turning it too soon, or the skin may stick.
What should you serve with sea bass?
Lemon, parsley, fennel and olive oil all suit its mild flavour. Try it with boiled new potatoes and greens, or serve it with a tomato, olive and caper sauce.
Can you freeze sea bass?
Yes. Freeze it as soon as possible while fresh, wrapped tightly to limit air exposure, and use it within about three months for best quality. Defrost it overnight in the fridge and cook it promptly; do not refreeze it raw after thawing.
Is sea bass high in protein?
A typical fillet of about 129 g provides 24 g of protein. Sea bass is also a source of selenium, providing 36.5 µg per 100 g.
How does sea bass compare with sea bream?
Sea bass has slightly more protein: 18 g per 100 g, compared with 17.5 g in sea bream. Sea bream has more fat, at 2.9 g per 100 g against 2 g in sea bass.
Source: USDA FoodData Central 175142 · per 100 g · carbohydrate per EU label, fibre excluded
