Calories in Sea Bass: Nutritional facts for Sea Bass Types

A 100g serving (3.53oz) of sea bass cooked with dry heat contains 124 calories. A 100g serving of raw sea bass contains 97 calories.

One kilogram (1000g) of sea bass cooked with dry heat contains 1240 calories. One kilogram of raw sea bass contains 970 calories.

One Whole Sea Bass from ASDA contains 256 calories, 31g of protein, 14g of fat, and 2g of carbohydrates. A 100g cooked serving of a Tesco Whole Sea Bass contains 295 calories, 19.6g of protein, 22.9g of fat, and 2.7g of carbohydrates. One serving of Chilean Sea Bass from Eddie V's contains 290 calories, 42g of protein, 7g of fat, and 9g of carbohydrates.

Sea bass provides significant health benefits, mainly from a high content of omega-3 fatty acids, high-quality protein, and essential minerals. The fish's nutritional composition supports cardiovascular, brain, and cellular health. The key sea bass benefits are detailed below.

• Sea bass is rich in omega-3 fatty acids. These essential fats, particularly EPA and DHA, are crucial for heart health, reducing inflammation, and supporting brain function. A meta-analysis by Mozaffarian, D., & Rimm, E. B. (2006), "Fish intake, contaminants, and human health: evaluating the risks and the benefits," concluded that the consumption of fish rich in omega-3s is strongly associated with a reduced risk of coronary heart disease mortality.
• Sea bass provides high-quality, complete protein. Protein is essential for building and repairing tissues, supporting muscle mass, and maintaining a healthy immune system. A review by Paddon-Jones, D., & Rasmussen, B. B. (2009), "Dietary protein recommendations and the prevention of sarcopenia," demonstrated that adequate intake of high-quality protein is vital for preserving muscle function, especially in older adults.
• Sea bass is an excellent source of selenium. Selenium is a trace mineral that acts as a powerful antioxidant, protecting cells from damage and supporting thyroid and immune function. A study by Rayman, M.P. (2012), "Selenium and human health," confirmed the mineral's critical role in antioxidant defense systems, thyroid hormone metabolism, and reducing the risk of certain diseases.

Sea bass is a nutritious fish, but some species can contain environmental contaminants like mercury, and sustainability can be a concern depending on the source. These potential concerns are outlined in the points that follow.

• Some sea bass species can contain mercury. Larger, longer-living predatory fish can accumulate mercury from the marine environment. The FDA and EPA maintain a list classifying fish by mercury levels, and while many sea bass types are considered good choices, species like Chilean sea bass can have higher levels. A report by the Environmental Protection Agency (EPA) and Food and Drug Administration (FDA) (2017), "A Joint Federal Advisory for Pregnant Women, Breastfeeding Mothers, and Parents of Young Children About Eating Fish and Shellfish," advises limiting consumption of fish with higher mercury levels. An alternative with lower mercury content is salmon.
• Farmed sea bass may have sustainability issues. The environmental impact of aquaculture, including feed sourcing and potential for pollution, is a concern for some farmed sea bass operations. A report by the Monterey Bay Aquarium Seafood Watch program, "Sea Bass Recommendations," provides ratings for different sea bass sources, guiding consumers toward more sustainable options. A daily suggested amount for adults is one fillet (170g) of a low-mercury sea bass variety.

Yes, sea bass is a good food choice because the fish is a lean source of high-quality protein, beneficial omega-3 fatty acids, and essential minerals. For heart health, the omega-3 fatty acids in sea bass help reduce triglycerides, lower blood pressure, and decrease the risk of cardiovascular events. A meta-analysis by Mozaffarian, D., & Rimm, E. B. (2006), "Fish intake, contaminants, and human health," confirmed that the benefits of fish consumption for heart health are substantial. Regarding brain health, the DHA component of the omega-3s is a major structural fat in the brain and retina, supporting cognitive function and development. A review by Swanson, D., et al. (2012), "Omega-3 Fatty Acids EPA and DHA: Health Benefits Throughout Life," detailed the critical role of these fats in brain health. For cellular health, the high selenium content in sea bass acts as a powerful antioxidant, protecting cells from oxidative damage. Research by Rayman, M.P. (2012), "Selenium and human health," established the importance of selenium in immune function and antioxidant defense.

The Dietary Guidelines for Americans recommend that adults eat at least 8 ounces of seafood per week, which averages to two 4-ounce servings. The American Heart Association also recommends eating two servings of fish, particularly fatty fish like sea bass, per week. A daily intake of one 3-ounce to 4-ounce (85g to 113g) serving of cooked sea bass can fit within these guidelines.

The Food and Drug Administration (FDA) advises that for most adults, consuming up to 12 ounces of low-mercury fish per week is safe. This amount averages to less than 2 ounces (57g) per day. For sea bass species listed as a "Good Choice" by the FDA, such as black sea bass, adhering to this weekly limit is recommended. Consuming more than this amount could lead to an excessive intake of potential environmental contaminants like mercury.

The calorie content of sea bass changes substantially according to the species. The true bass varieties, such as European sea bass and black sea bass, are lean fish and low in calories, both containing 124 calories per 100g cooked serving. The primary distinction between these types is geographic origin, not the overall calorie count. The highest calorie count is found in Chilean sea bass, which is technically not a bass but a toothfish. This species has a much higher fat content, resulting in 225 calories per 100g cooked serving. The lowest calorie count for sea bass is 124 calories for the European and black sea bass varieties, while the highest is 225 calories for the Chilean type.

Sea bass and freshwater bass differ in habitat, flavor, and nutritional composition. Sea bass are saltwater fish, while freshwater bass, like largemouth bass, live in lakes, rivers, and ponds. This environmental difference affects their diet and, consequently, their nutritional profile. Sea bass has a milder, more delicate flavor, while freshwater bass has a stronger, more "fishy" or earthy taste. The freshwater bass nutrition facts for a 100g cooked serving show the fish contains 124 calories, 22g of protein, and 3.4g of fat. In comparison, a 100g serving of cooked European sea bass has a similar calorie count at 124 but contains less protein at 20.4g and more fat at 4.1g. A key difference is the omega-3 fatty acid content, with saltwater sea bass containing a higher concentration of beneficial EPA and DHA compared to most freshwater bass species.

No, salmon is generally healthier than sea bass. The primary reason is the significantly higher content of beneficial omega-3 fatty acids in salmon. A 100g serving of cooked salmon provides over 1.5g of omega-3s, while the same amount of sea bass contains 0.65g. A review by Swanson, D., et al. (2012), "Omega-3 Fatty Acids EPA and DHA: Health Benefits Throughout Life," detailed the extensive benefits of higher omega-3 intake for cardiovascular and brain health. The sea bass vs salmon nutrition comparison also shows salmon is a richer source of Vitamin D. Salmon provides over 500 IU of Vitamin D per 100g, while sea bass provides 310 IU. Research by Holick, M. F. (2007), "Vitamin D deficiency," established the widespread health implications of inadequate Vitamin D status. Both fish are excellent sources of high-quality protein, with salmon providing 25g and sea bass providing 20.4g per 100g. Sea bass is lower in calories, with 124 calories per 100g compared to salmon's 206 calories, making sea bass a leaner choice. The superior omega-3 and Vitamin D content makes salmon the more nutrient-dense and beneficial option for overall health.

The origin of sea bass consumption is in the coastal regions of Europe and the Mediterranean, where European sea bass, or branzino, has been a prized food fish since ancient Roman times. The Romans were among the first to practice aquaculture, raising sea bass in coastal lagoons. The fish's delicate, white flesh and mild flavor made the food a staple in the cuisines of Italy, Greece, and France for centuries. Dishes like salt-baked branzino have ancient roots in Italian coastal cooking, a simple preparation designed to preserve the fish's moisture and flavor. In North America, the native black sea bass of the Atlantic coast was an important food source for Indigenous peoples and later for European colonists. The global popularity of "sea bass" expanded in the late 20th century with the marketing of the Patagonian toothfish as "Chilean sea bass," a name created to make the deep-water fish more appealing to consumers.