Sea bass, also known as flat fish or silver bream, is a nutritious and flavorful seafood option. A 100-gram serving of cooked sea bass (edible portion) provides a well-balanced nutritional profile. It contains approximately 140 calories, making it a lean protein source. With 18.5 grams of protein per 100 grams, it's an excellent choice for those looking to increase their protein intake without excessive fat.
The fat content is relatively low at 7.3 grams, with only 2.1 mg of niacin and 0.8 mg of zinc contributing to its mineral content. Sea bass is also rich in essential minerals like calcium (46 mg), magnesium (39 mg), and potassium (328 mg), which support bone health, muscle function, and heart health.
In terms of vitamins, sea bass provides small amounts of B1 (thiamine: 0.04 mg), B2 (riboflavin: 0.07 mg), and B5 (niacin: 2.1 mg). It also contains vitamin E (1.26 mg) and vitamin A (24 micrograms), along with trace amounts of other nutrients like iron (1.1 mg), manganese (0.07 mg), and copper (0.14 mg). Notably, it has no carbohydrates or dietary fiber, making it suitable for low-carb or ketogenic diets.
Additionally, sea bass is a good source of selenium (27.21 micrograms), which supports thyroid function and acts as an antioxidant. The cholesterol content is moderate at 77 mg, and it contains 62.5 mg of sodium per 100 grams. Overall, sea bass is a nutrient-dense food that can be a valuable addition to a healthy and balanced diet.
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