Calorie Chart / Fish / White seabream
How Many Calories Are in White seabream?
Calculation of the nutritional value & Recommended Dietary Intake of white seabream
For g and a calorie requirement of kcal
| Calories 116 kcal | Proteins 26 g | Lipids 1.5 g | Carbohydrates 0 g |
| 6% | 35% | 2% | 0% |
Health benefits of white seabream
White seabream - 100g
Calories 77 kcal
Proteins 17 g
Lipids 1 g
Carbohydrates 0 g
White seabream is a naturally low-calorie fish, delivering only a modest energy load while offering 17 g of high-quality proteins per 100 g. Its lean flesh (around 1 g of lipids) still provides valuable long-chain omega-3s (EPA & DHA), which are prized for their supposed cardioprotective effect. The species is also a source of vitamin B12, niacin (B3), and vitamin D, plus minerals such as selenium, phosphorus, and iodine that support thyroid balance and healthy bones.
Because it is poor in calories yet rich in micronutrients, white seabream is a smart choice for weight-management diets and for athletes who need muscle recovery without excess fat. Selenium acts as an antioxidant shield, vitamin D fosters immune function, and iodine helps regulate metabolism — all important benefits when every calorie counts.
Traditionally fished in the Mediterranean, white seabream has been consumed since ancient Greek times, notably baked in clay or salt crusts. Its mildly sweet flavour means it needs little added fat, keeping the final dish's calories under control. When bought from well-managed fisheries, it is considered a relatively sustainable option compared with more coveted species.
Tips for incorporating white seabream into a balanced diet
To keep an eye on calories, grill a whole white seabream with herbs and a squeeze of lemon; serve it alongside a warm salad of quinoa and diced broccoli. A complete plate like this stays light yet satiating.
For a Mediterranean meal, oven-bake the fillets on a bed of ratatouille. The vegetables add fibre and colour, while the fish contributes protein without many calories. Another idea is steaming the fish and pairing it with brown rice drizzled with a parsley vinaigrette — perfect for endurance athletes monitoring their calorie intake.
If you want variety, alternate white seabream with other lean fish such as cod or, on days when you can afford a few more calories, oily options like salmon. Thanks to its neutral taste, white seabream also fits nicely in Asian-style dishes topped with a touch of soy sauce; just steam the fillets to avoid hidden calories from frying.
Frequently Asked Questions
- How many calories are in white seabream?
- White seabream provides about 77 kcal per 100 g.
- Are the calories in white seabream mainly from protein?
- Yes. With 17 g of proteins and only 1 g of fat, most of its calories come from protein, making it a lean choice.
- Is white seabream lower in calories than salmon?
- Absolutely. Salmon averages around 200 kcal per 100 g, whereas white seabream sits at 77 kcal, so it is markedly lighter.
- Which cooking method keeps the calorie content lowest?
- Steaming, poaching, or oven-baking without added oil keeps calories virtually identical to the raw value.
- Does white seabream contain enough omega-3 despite its low calories?
- Although leaner than fattier fish, it still contributes EPA and DHA; combining it with one higher-fat fish meal per week covers omega-3 needs without piling on calories.
- Can eating white seabream help with weight loss?
- Its low calorie density and high protein help create satiety, making it easier to maintain a calorie deficit.
- Is there any risk of heavy-metal contamination?
- White seabream is a short-lived, small-to-medium fish and generally shows lower mercury levels than large predatory species, but sourcing from clean waters remains advisable.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
