Calories in Sea Bass: Nutrition Facts & Serving Sizes
Per 1 fillet (129g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A sea bass fillet (129g) contains about 125 calories with 23.7g of protein, making it a high-protein, lean white fish option. Per 100g, sea bass provides 97 calories with 18.4g of protein, 2g of fat, and 0g of carbs. Sea bass has an excellent protein-to-calorie ratio and is low enough in fat to be useful on a cutting diet. The standout micronutrient is selenium at 36.5mcg per 100g, covering about 66% of the daily recommended intake. It also provides vitamin D at 5.6mcg per 100g, a nutrient most adults are deficient in. Phosphorus is high at 194mg per 100g, supporting bone health and energy metabolism. The mild flavor of sea bass makes it one of the most versatile white fish, suitable for grilling, pan-searing, or baking. It is a premium fish that competes with salmon and halibut for nutrition but with significantly fewer calories.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 3 oz (85g) | 82.5 | 15.6g | 0g | 1.7g | 0g |
| 1 fillet (129g) | 125.1 | 23.7g | 0g | 2.6g | 0g |
| 100g | 97 | 18.4g | 0g | 2g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 97 | 5% |
| Protein | 18.4g | 37% |
| Total Fat | 2g | 3% |
| Saturated Fat | 0.5g | 3% |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 68mg | 3% |
| Cholesterol | 41mg | 14% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.5g | 0% |
| Cholesterol | 41mg | 14% |
| Calcium | 10mg | 1% |
| Iron | 0.3mg | 2% |
| Potassium | 256mg | 5% |
| Vitamin A | 46mcg | 5% |
| Vitamin D | 5.6mcg | 28% |
| Vitamin B6 | 0.4mg | 24% |
| Vitamin B12 | 0.3mcg | 13% |
| Magnesium | 41mg | 10% |
| Phosphorus | 194mg | 16% |
| Zinc | 0.4mg | 4% |
| Selenium | 36.5mcg | 66% |
| Folate | 5mcg | 1% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 1.6mg | 10% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Sea Bass
Sea bass is a lean, premium white fish with an outstanding nutrient profile. At 18.4g of protein per 100g and only 97 calories, it provides one of the best protein-to-calorie ratios of any fish. For anyone on a calorie deficit who needs high protein intake to preserve muscle, sea bass is an ideal choice alongside chicken breast and shrimp.
The 36.5mcg of selenium per 100g is the standout micronutrient. Selenium is a powerful antioxidant that supports thyroid function, immune health, and DNA protection from oxidative stress. Most people get adequate selenium, but it varies by geographic region depending on soil content. Sea bass is a reliable source regardless.
Vitamin D at 5.6mcg per 100g contributes meaningfully to the daily target of 15 to 20mcg. Vitamin D deficiency is extremely common, especially in northern climates and for those who spend most time indoors. Getting vitamin D from food sources like sea bass, salmon, and sardines is more cost-effective than supplements in many cases.
The 41mg of magnesium per 100g supports muscle function and recovery, and the 256mg of potassium helps regulate fluid balance during workouts.
Dietary Considerations
Sea bass is naturally gluten-free, keto-friendly (0g carbs), and high in complete protein. It is not vegan or vegetarian. Sea bass has a moderate mercury level, so the FDA recommends limiting consumption to 2 to 3 servings per week, particularly for pregnant women. For weight loss, sea bass is excellent due to its very low calorie count and high protein content. It pairs well with steamed vegetables and brown rice for a complete, macro-balanced meal.
Daily Intake (100g)
100g of sea bass provides 5% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in sea bass?
A sea bass fillet (129g) has about 125 calories. Per 100g, sea bass contains 97 calories. It is one of the lower-calorie fish options, comparable to tilapia and cod.
Is sea bass good for weight loss?
Yes, sea bass is excellent for weight loss. At 97 calories per 100g with 18.4g of protein and 0g of carbs, it keeps you full without adding many calories. The high protein helps preserve muscle while in a caloric deficit.
How much protein in sea bass?
A sea bass fillet (129g) has about 23.7g of protein. Per 100g, sea bass contains 18.4g of protein. It is a high-protein fish comparable to cod and tilapia.
Is sea bass high in mercury?
Sea bass has moderate mercury levels. The FDA recommends limiting sea bass to 2 to 3 servings per week. It is not on the high-mercury list (which includes shark, swordfish, and king mackerel), but caution is advised for pregnant women and young children.
Is sea bass keto-friendly?
Yes, sea bass is keto-friendly with 0g of carbs per 100g. It provides a clean protein and fat source that fits perfectly into a ketogenic diet. The 2g of fat per 100g is mostly unsaturated.
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