Sea bass, also known as flat fish or silver bream, is a nutritious and healthy food option that offers a balanced profile of essential nutrients. A 100g serving of edible sea bass contains approximately 140 calories, making it a low-calorie protein source ideal for those looking to maintain a healthy diet.
This fish is particularly rich in high-quality protein, providing around 18.5g per 100g, which supports muscle growth and repair. It also contains 7.3g of fat, mostly composed of healthy unsaturated fats, contributing to heart health.
In terms of vitamins, sea bass is a good source of B-complex vitamins such as thiamine (B1) at 0.04mg, riboflavin (B2) at 0.07mg, and niacin (B5) at 2.1mg. It also contains small amounts of vitamin E (1.26mg), vitamin A (24 micrograms), and vitamin C (0mg), though the latter is not present in significant quantities.
Minerals found in sea bass include calcium (46mg), magnesium (39mg), phosphorus (155mg), potassium (328mg), and iron (1.1mg). It also provides important trace elements like zinc (0.8mg), copper (0.14mg), selenium (27.21 micrograms), and manganese (0.07mg).
Additionally, sea bass is cholesterol-friendly, containing about 77mg of cholesterol per 100g. It is naturally low in carbohydrates and dietary fiber, with 0g of both per serving.
Overall, sea bass is a nutrient-dense fish that can be a valuable addition to a well-rounded diet, offering a good balance of protein, healthy fats, and essential vitamins and minerals.
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