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Food · Finfish and Shellfish Products

Bass nutrition facts

A typical portion of bass (1 small/regular fillet; 90 g, grilled) has 130 calories and 21g of protein (USDA FoodData Central). USDA lists 10 descriptions of it: per 100 g they range from 97 calories (fish, striped, raw) to 238 (fish, fried).

Nutrition Facts

Serving size1 small/regular fillet (90g)
Amount per serving
Calories130
% Daily Value*
Total Fat 4.5g6%
Saturated Fat 1g6%
Trans Fat not declared
Cholesterol 50mg16%
Sodium 260mg12%
Total Carbohydrate 0g0%
Dietary Fiber 0g0%
Total Sugars 0g
Includes Added Sugars not declared
Protein 21g42%
Vitamin D 6.4mcg32%
Calcium 10mg1%
Iron 0.3mg2%
Potassium 290mg6%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g for Fish, bass, grilled, scaled to the portion. Check the USDA record.

Protein per 100 g
23.4g
more than 83% of 8,218 USDA reference foods
Calories per 100 g
143
more than 40% of reference foods
Sodium per 100 g
294mg
more than 72% of reference foods

1 small/regular fillet weighs 90 g in USDA's record for Fish, bass, grilled (FDC 2706296).

Where the calories come from: 0% carbohydrate, 32% fat and 68% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

  • Selenium42 µg in 1 small/regular fillet (90 g), 76% of the Daily Value
  • Vitamin B60.4 mg in 1 small/regular fillet (90 g), 25% of the Daily Value
  • Phosphorus221 mg in 1 small/regular fillet (90 g), 18% of the Daily Value
  • Vitamin B120.3 µg in 1 small/regular fillet (90 g), 13% of the Daily Value
  • Choline70 mg in 1 small/regular fillet (90 g), 13% of the Daily Value
  • Niacin1.8 mg in 1 small/regular fillet (90 g), 11% of the Daily Value
  • Magnesium47 mg in 1 small/regular fillet (90 g), 11% of the Daily Value
  • Riboflavin0.1 mg in 1 small/regular fillet (90 g), 10% of the Daily Value

Source: USDA FoodData Central (FDC 2706296), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of bass USDA describes

Fried has the most calories per 100 g (238); the fewest: Striped, raw (97)

Calories per 100 g by USDA description of bassGrilled143Freshwater, mixed species…146Steamed123Not further specified161Striped, cooked, dry heat124Baked or broiled, coated182Fresh water, mixed species, raw114Striped, raw97Calories per 100 g by USDA description of bassGrilled143Freshwater, mixed species…146Steamed123Not further specified161Striped, cooked, dry heat124Baked or broiled, coated182Fresh water, mixed species, raw114Striped, raw97Calories per 100 g by USDA description of bassGrilled143Freshwater, mixed species…146Steamed123Not further specified161Striped, cooked, dry heat124Baked or broiled, coated182Fresh water, mixed species, raw114Striped, raw97Calories per 100 g by USDA description of bassGrilled143Freshwater, mixed species…146Steamed123Not further specified161Striped, cooked, dry heat124Baked or broiled, coated182Fresh water, mixed species, raw114Striped, raw97Calories per 100 g by USDA description of bassGrilled143Freshwater, mixed species…146Steamed123Not further specified161Striped, cooked, dry heat124Baked or broiled, coated182Fresh water, mixed species, raw114Striped, raw97Calories per 100 g by USDA description of bassGrilled143Freshwater, mixed species…146Steamed123Not further specified161Striped, cooked, dry heat124Baked or broiled, coated182Fresh water, mixed species, raw114Striped, raw97Calories per 100 g by USDA description of bassGrilled143Freshwater, mixed species…146Steamed123Not further specified161Striped, cooked, dry heat124Baked or broiled, coated182Fresh water, mixed species, raw114Striped, raw97Calories per 100 g by USDA description of bassGrilled143Freshwater, mixed species…146Steamed123Not further specified161Striped, cooked, dry heat124Baked or broiled, coated182Fresh water, mixed species, raw114Striped, raw97Calories per 100 g by USDA description of bassGrilled143Freshwater, mixed species…146Steamed123Not further specified161Striped, cooked, dry heat124Baked or broiled, coated182Fresh water, mixed species, raw114Striped, raw97
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 10 USDA descriptions of bass, per 100 g
USDA descriptionCaloriesProteinFatSodium
Fish, bass, grilled14323.4 g4.8 g294 mg
Fish, bass, freshwater, mixed species, cooked, dry heat14624.2 g4.7 g90 mg
Fish, bass, steamed12323.3 g2.5 g184 mg
Fish, bass, NFSSame values: Fish, bass, baked or broiled16122.9 g7 g300 mg
Fish, bass, striped, cooked, dry heat12422.7 g3 g88 mg
Fish, bass, baked or broiled, coated18220.6 g7 g334 mg
Fish, bass, fresh water, mixed species, raw11418.9 g3.7 g70 mg
Fish, bass, striped, raw9717.7 g2.3 g69 mg
Fish, bass, fried23815.9 g13.7 g395 mg

Every nutrient in this record (65)

The portion is 1 small/regular fillet (90 g); % DV is for that portion.

Energy, macronutrients and sugars (12)
NutrientPer portionPer 100 g% DV
Protein21.0 g23.4 g42%
Total lipid (fat)4.32 g4.80 g6%
Carbohydrate, by difference0 g0 g0%
Energy129 kcal143 kcal
Alcohol, ethyl0 g0 g
Water62.7 g69.6 g
Total Sugars0 g0 g
Fiber, total dietary0 g0 g0%
Cholesterol48.6 mg54.0 mg16%
Fatty acids, total saturated1.12 g1.24 g6%
Fatty acids, total monounsaturated1.21 g1.34 g
Fatty acids, total polyunsaturated1.43 g1.59 g
Minerals (9)
NutrientPer portionPer 100 g% DV
Calcium, Ca11.7 mg13.0 mg1%
Iron, Fe0.33 mg0.37 mg2%
Magnesium, Mg46.8 mg52.0 mg11%
Phosphorus, P221 mg246 mg18%
Potassium, K293 mg325 mg6%
Sodium, Na265 mg294 mg12%
Zinc, Zn0.46 mg0.51 mg4%
Copper, Cu0.022 mg0.024 mg2%
Selenium, Se41.7 µg46.3 µg76%
Vitamins (23)
NutrientPer portionPer 100 g% DV
Retinol53.1 µg59.0 µg
Vitamin A, RAE54.0 µg60.0 µg6%
Carotene, beta3.60 µg4.00 µg
Carotene, alpha0 µg0 µg
Vitamin E (alpha-tocopherol)1.26 mg1.40 mg8%
Vitamin D (D2 + D3)6.39 µg7.10 µg32%
Cryptoxanthin, beta0 µg0 µg
Lycopene0 µg0 µg
Lutein + zeaxanthin0 µg0 µg
Vitamin C, total ascorbic acid0 mg0 mg0%
Thiamin0.11 mg0.12 mg9%
Riboflavin0.13 mg0.14 mg10%
Niacin1.83 mg2.03 mg11%
Vitamin B-60.42 mg0.47 mg25%
Folate, total5.40 µg6.00 µg
Vitamin B-120.31 µg0.34 µg13%
Choline, total69.6 mg77.3 mg13%
Vitamin K (phylloquinone)1.80 µg2.00 µg2%
Folic acid0 µg0 µg
Folate, food5.40 µg6.00 µg
Folate, DFE5.40 µg6.00 µg1%
Vitamin E, added0 mg0 mg
Vitamin B-12, added0 µg0 µg
Fatty acids (19)
NutrientPer portionPer 100 g% DV
SFA 4:00.014 g0.016 g
SFA 6:00.0099 g0.011 g
SFA 8:00.0063 g0.0070 g
SFA 10:00.013 g0.015 g
SFA 12:00.016 g0.018 g
SFA 14:00.11 g0.12 g
SFA 16:00.66 g0.73 g
SFA 18:00.27 g0.30 g
MUFA 18:11.03 g1.15 g
PUFA 18:20.55 g0.61 g
PUFA 18:30.065 g0.072 g
PUFA 20:40.00090 g0.0010 g
PUFA 22:6 n-3 (DHA)0.50 g0.55 g
MUFA 16:10.16 g0.18 g
PUFA 18:40.052 g0.058 g
MUFA 20:10.0099 g0.011 g
PUFA 20:5 n-3 (EPA)0.18 g0.20 g
MUFA 22:10 g0 g
PUFA 22:5 n-3 (DPA)0.087 g0.097 g

Source: USDA FoodData Central, FDC 2706296: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in bass?

130 in 1 small/regular fillet (90 g) of grilled; 97 to 238 per 100 g across USDA's descriptions.

How much protein is in bass?

21g in 1 small/regular fillet; 23.4 g per 100 g.

How much sodium is in bass?

260mg in 1 small/regular fillet; 294 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation
what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label
the 5% and 20% Daily Value rule. fda.gov