17 Fit Food calories Fish and seafood
Sea bream calories and nutrition facts
Sea bream: 129 kcal per 100 g, protein 20.9 g, fat 5.1 g, carbs 0 g. Typical serving (150 g): 194 kcal.
Gilt-head sea bream – dorade royale in France, orata in Italy – is a silvery Mediterranean fish with sweet, firm white flesh, usually roasted whole with lemon and herbs or grilled. Raw it has about 129 kcal per 100 g and baked about 148 kcal, and it’s rich in vitamin D and vitamin B12. Weigh only the flesh, since the head, bones and skin make up much of a whole fish.
- Protein 65%
- Fat 35%
- Carbs 0%
In everyday portions
- Typical serving · 150 g 194 kcal P 31.4 · F 7.7 · C 0 g
- 100 kcal is 80 g this much of it gives 100 kcal
- 20 g of protein is 95 g this much to eat for 20 g of protein
- Energy density Low 1.3 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Gilt-head, raw | 129 | 20.9 | 5.1 | 0 |
| Gilt-head, baked | 148 | 23.6 | 5.9 | 0 |
| Black sea bream, baked | 121 | 22.9 | 3.3 | 0 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011). What the % means
Gilt-head, raw
Energy and macros
- Energy 129 kcal 540 kJ 6%
- Protein 20.9 g 42%
- Fat 5.1 g 7%
- Carbs available, without fibre 0 g 0%
- Fibre 0 g
- Salt 0.13 g 2%
Where the calories come from
- Protein 65%
- Fat 35%
- Carbs 0%
Vitamins
- Vitamin A 4.9 µg <1%
- Vitamin D 3.1 µg 62%
- Vitamin E 0.95 mg 8%
- Vitamin K no data
- Vitamin C 0 mg 0%
- Vitamin B1 thiamin 0.077 mg 7%
- Vitamin B2 riboflavin 0.065 mg 5%
- Vitamin B3 niacin 7.4 mg 46%
- Vitamin B5 pantothenic acid 0.28 mg 5%
- Vitamin B6 0.43 mg 31%
- Folate B9 5 µg 2%
- Vitamin B12 3.2 µg 126%
- Choline no data
Minerals
- Potassium 458 mg 23%
- Calcium 2.3 mg <1%
- Phosphorus 248 mg 35%
- Magnesium 30.7 mg 8%
- Iron 0.39 mg 3%
- Zinc 0.41 mg 4%
- Copper 0.05 mg 5%
- Manganese 0.05 mg 2%
- Selenium 3.7 µg 7%
- Iodine 5 µg 3%
- Sodium 51.5 mg 2%
EU criteria for nutrition claims
- High in protein
- Low salt
- High in vitamin B12
- High in vitamin D
- High in vitamin B3
- High in phosphorus
- High in vitamin B6
- Source of potassium
Gilt-head, baked
Energy and macros
- Energy 148 kcal 619 kJ 7%
- Protein 23.6 g 47%
- Fat 5.9 g 8%
- Carbs available, without fibre 0 g 0%
- Fibre 0 g
- Salt 0.18 g 3%
Where the calories come from
- Protein 64%
- Fat 36%
- Carbs 0%
Vitamins
- Vitamin A no data
- Vitamin D 5.7 µg 114%
- Vitamin E 0.65 mg 5%
- Vitamin K 1.2 µg 2%
- Vitamin C 0.59 mg <1%
- Vitamin B1 thiamin 0.007 mg <1%
- Vitamin B2 riboflavin 0.005 mg <1%
- Vitamin B3 niacin 6.4 mg 40%
- Vitamin B5 pantothenic acid 0.4 mg 7%
- Vitamin B6 0.26 mg 19%
- Folate B9 17.2 µg 9%
- Vitamin B12 2.4 µg 95%
- Choline no data
Minerals
- Potassium 420 mg 21%
- Calcium 13 mg 2%
- Phosphorus 230 mg 33%
- Magnesium 29 mg 8%
- Iron 0.2 mg 1%
- Zinc 0.48 mg 5%
- Copper 0.02 mg 2%
- Manganese 0.005 mg <1%
- Selenium 10 µg 18%
- Iodine 10 µg 7%
- Sodium 71 mg 3%
EU criteria for nutrition claims
- High in protein
- Low salt
- High in vitamin D
- High in vitamin B12
- High in vitamin B3
- High in phosphorus
- Source of potassium
- Source of vitamin B6
- Source of selenium
Black sea bream, baked
Energy and macros
- Energy 121 kcal 506 kJ 6%
- Protein 22.9 g 46%
- Fat 3.3 g 5%
- Carbs available, without fibre 0 g 0%
- Fibre 0 g
- Salt no data
Where the calories come from
- Protein 76%
- Fat 24%
- Carbs 0%
Vitamins
- Vitamin A no data
- Vitamin D no data
- Vitamin E no data
- Vitamin K no data
- Vitamin C no data
- Vitamin B1 thiamin no data
- Vitamin B2 riboflavin no data
- Vitamin B3 niacin no data
- Vitamin B5 pantothenic acid no data
- Vitamin B6 no data
- Folate B9 no data
- Vitamin B12 no data
- Choline no data
Minerals
- Potassium no data
- Calcium no data
- Phosphorus no data
- Magnesium no data
- Iron no data
- Zinc no data
- Copper no data
- Manganese no data
- Selenium 50 µg 91%
- Iodine no data
- Sodium no data
EU criteria for nutrition claims
- High in protein
- High in selenium
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids. Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
Fish and seafood
Among fish and seafood
The category in the 17 Fit catalog: 183 foods. Compared per 100 g.
- 82% More vitamin B3 than 82% of fish and seafood.
- 80% More vitamin B6 than 80% of fish and seafood.
- 92% More potassium than 92% of fish and seafood.
Similar in composition
The foods with the nearest calories and macros.
- Pink salmon 127 kcal
- Sockeye salmon 131 kcal
- Trout 141 kcal
- Carp 127 kcal
- Salmon roe 143 kcal
- Catfish 119 kcal
More in Fish and seafood
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Where these numbers come from
ANSES-CIQUAL (France), code 26088.
Carbs are available carbohydrates, without fibre, as on EU labels.