Food · Finfish and Shellfish Products
Sea bass nutrition facts
A typical portion of sea bass (3 oz; 85 g, fish, mixed species, cooked, dry heat) has 110 calories and 20g of protein (USDA FoodData Central). USDA lists 3 descriptions of it: per 100 g they range from 97 calories (fish, mixed species, raw) to 209 (chilean, frozen, wild caught).
Nutrition Facts
* 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, sea bass, mixed species, cooked, dry heat, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 23.6g
- more than 83% of 8,218 USDA reference foods
- Calories per 100 g
- 124
- more than 35% of reference foods
- Sodium per 100 g
- 87mg
- more than 56% of reference foods
3 oz weighs 85 g in USDA's record for Fish, sea bass, mixed species, cooked, dry heat (FDC 173694).
Where the calories come from: 0% carbohydrate, 20% fat and 80% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Selenium40 µg in 3 oz (85 g), 72% of the Daily Value
- Vitamin B60.4 mg in 3 oz (85 g), 23% of the Daily Value
- Phosphorus211 mg in 3 oz (85 g), 17% of the Daily Value
- Magnesium45 mg in 3 oz (85 g), 11% of the Daily Value
- Vitamin B120.3 µg in 3 oz (85 g), 11% of the Daily Value
- Niacin1.6 mg in 3 oz (85 g), 10% of the Daily Value
Source: USDA FoodData Central (FDC 173694), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of sea bass USDA describes
Chilean, frozen, wild caught has the most calories per 100 g (209); the fewest: Fish, mixed species, raw (97)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Fish, sea bass, mixed species, cooked, dry heat | 124 | 23.6 g | 2.6 g | 87 mg |
| Fish, sea bass, mixed species, raw | 97 | 18.4 g | 2 g | 68 mg |
| Sea bass, Chilean, frozen, wild caught | 209 | 14.9 g | 16.6 g | 109 mg |
Every nutrient in this record (62)
The portion is 3 oz (85 g); % DV is for that portion.
Energy, macronutrients and sugars (11)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 20.1 g | 23.6 g | 40% |
| Total lipid (fat) | 2.18 g | 2.56 g | 3% |
| Carbohydrate, by difference | 0 g | 0 g | 0% |
| Ash | 1.19 g | 1.40 g | |
| Energy | 105 kcal | 124 kcal | |
| Water | 61.3 g | 72.1 g | |
| Fiber, total dietary | 0 g | 0 g | 0% |
| Cholesterol | 45.0 mg | 53.0 mg | 15% |
| Fatty acids, total saturated | 0.56 g | 0.66 g | 3% |
| Fatty acids, total monounsaturated | 0.46 g | 0.54 g | |
| Fatty acids, total polyunsaturated | 0.81 g | 0.95 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 11.1 mg | 13.0 mg | 1% |
| Iron, Fe | 0.31 mg | 0.37 mg | 2% |
| Magnesium, Mg | 45.0 mg | 53.0 mg | 11% |
| Phosphorus, P | 211 mg | 248 mg | 17% |
| Potassium, K | 279 mg | 328 mg | 6% |
| Sodium, Na | 74.0 mg | 87.0 mg | 3% |
| Zinc, Zn | 0.44 mg | 0.52 mg | 4% |
| Copper, Cu | 0.020 mg | 0.024 mg | 2% |
| Manganese, Mn | 0.017 mg | 0.020 mg | 1% |
| Selenium, Se | 39.8 µg | 46.8 µg | 72% |
Vitamins (13)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 54.4 µg | 64.0 µg | |
| Vitamin A, RAE | 54.4 µg | 64.0 µg | 6% |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.11 mg | 0.13 mg | 9% |
| Riboflavin | 0.13 mg | 0.15 mg | 10% |
| Niacin | 1.61 mg | 1.90 mg | 10% |
| Pantothenic acid | 0.74 mg | 0.87 mg | |
| Vitamin B-6 | 0.39 mg | 0.46 mg | 23% |
| Folate, total | 5.10 µg | 6.00 µg | |
| Vitamin B-12 | 0.26 µg | 0.30 µg | 11% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 5.10 µg | 6.00 µg | |
| Folate, DFE | 5.10 µg | 6.00 µg | 1% |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.23 g | 0.27 g | |
| Threonine | 0.88 g | 1.04 g | |
| Isoleucine | 0.93 g | 1.09 g | |
| Leucine | 1.63 g | 1.92 g | |
| Lysine | 1.84 g | 2.17 g | |
| Methionine | 0.59 g | 0.70 g | |
| Cystine | 0.22 g | 0.25 g | |
| Phenylalanine | 0.78 g | 0.92 g | |
| Tyrosine | 0.68 g | 0.80 g | |
| Valine | 1.03 g | 1.22 g | |
| Arginine | 1.20 g | 1.41 g | |
| Histidine | 0.59 g | 0.70 g | |
| Alanine | 1.21 g | 1.43 g | |
| Aspartic acid | 2.06 g | 2.42 g | |
| Glutamic acid | 3.00 g | 3.53 g | |
| Glycine | 0.96 g | 1.13 g | |
| Proline | 0.71 g | 0.84 g | |
| Serine | 0.82 g | 0.96 g |
Fatty acids (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 14:0 | 0.054 g | 0.063 g | |
| SFA 16:0 | 0.35 g | 0.41 g | |
| SFA 18:0 | 0.15 g | 0.18 g | |
| MUFA 18:1 | 0.32 g | 0.38 g | |
| PUFA 18:2 | 0.026 g | 0.031 g | |
| PUFA 22:6 n-3 (DHA) | 0.47 g | 0.56 g | |
| MUFA 16:1 | 0.14 g | 0.17 g | |
| PUFA 18:4 | 0.050 g | 0.059 g | |
| PUFA 20:5 n-3 (EPA) | 0.18 g | 0.21 g | |
| PUFA 22:5 n-3 (DPA) | 0.082 g | 0.097 g |
Source: USDA FoodData Central, FDC 173694: 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 sea bass?
110 in 3 oz (85 g) of fish, mixed species, cooked, dry heat; 97 to 209 per 100 g across USDA's descriptions.
How much protein is in sea bass?
20g in 3 oz; 23.6 g per 100 g.
How much sodium is in sea bass?
75mg in 3 oz; 87 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