Food guide

Sea Bass

A delicate white fish with crisp skin and moderate omega-3.

SeafoodProtein-Rich

Sea Bass, a nutrient-dense seafood food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of sea bass, cooked for fair comparison. Typical serving: 100 g cooked — 124 kcal per 100 g serving.

Nutrition information for Sea Bass
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	124 kcal	124 kcal	100 kcal
Protein	24 g	24 g	19.4 g
Carbohydrate	0 g	0 g	0 g
Fat	2.6 g	2.6 g	2.1 g
Fibre	0 g	0 g	0 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of sea bass, with a typical serving and FDA Daily Value for adults.

Micronutrients for Sea Bass
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	64 µg	64 µg	7%
Vitamin C	0 mg	0 mg	0%
Thiamin	0.13 mg	0.13 mg	11%
Riboflavin	0.15 mg	0.15 mg	12%
Niacin	1.9 mg	1.9 mg	12%
Vitamin B6	0.46 mg	0.46 mg	27%
Folate	6 µg	6 µg	2%
Vitamin B12	0.3 µg	0.3 µg	13%
Pantothenic acid	0.87 mg	0.87 mg	17%
Minerals
Calcium	13 mg	13 mg	1%
Iron	0.37 mg	0.37 mg	2%
Magnesium	53 mg	53 mg	13%
Phosphorus	248 mg	248 mg	20%
Potassium	328 mg	328 mg	7%
Sodium	87 mg	87 mg	4%
Zinc	0.52 mg	0.52 mg	5%
Selenium	46.8 µg	46.8 µg	85%
Copper	0.024 mg	0.024 mg	3%
Manganese	0.02 mg	0.02 mg	<1%

Source: USDA FoodData Central — Fish, sea bass, mixed species, cooked, dry heat

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat sea bass?

Lean protein with some long-chain omega-3.
Cooks in under ten minutes.

How to include it

Pan-fry skin-side down until crisp.
Bake whole with lemon and fennel.

Things to consider

Wild stocks are pressured in some regions; check certification.
Easy to overcook.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.