Protein in Sea Bass: How Much per 100g and per Portion
Baked sea bass flesh provides 23.2g of protein per 100g. This is a high-protein food, with 60% of its energy coming directly from protein. For those tracking meal targets, a 129g amount of baked sea bass delivers 30g of protein for 199 kcal. This data is from the official UK food composition database for ‘Bass, sea, flesh only, baked’.
CoFID 16-386 · Bass, sea, flesh only, baked
What the numbers say
- Protein per calorie. Sea bass provides 15.1g of protein for every 100 kcal. Over half of its energy (60%) comes from protein, with the remainder from fat.
- UK front-of-pack profile. According to UK front-of-pack colour coding, 100g of baked sea bass is rated ‘low’ for saturated fat, sugars, and salt. Its total fat content of 6.8g is rated ‘medium’.
- Zero carbohydrate or fibre. As a pure animal protein source, baked sea bass flesh contains no carbohydrate, sugars, or dietary fibre. All of its energy is derived from protein and fat.
Sea Bass macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 154 kcal 646 kJ |
8% | – |
| Protein | 23.2g | 46% | – |
| Fat | 6.8g | 10% | medium |
| of which saturates | 1.5g | 7% | low |
| Carbohydrate | 0g | 0% | – |
| of which sugars | 0g | 0% | low |
| Fibre | 0g | – | – |
| Salt | 0.2g | 3% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in sea bass by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100g | 23.2g | 154 | 0g | 6.8g |
| 150g | 34.8g | 231 | 0g | 10.2g |
| 200g | 46.4g | 308 | 0g | 13.6g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of sea bass for 20g or 30g of protein
- To get 30g of protein from this source, you would need to eat 129g of baked sea bass, which contains 199 kcal and 8.8g of fat.
- For a smaller 20g protein target, an 86g amount is needed, providing 133 kcal.
- This data is for baked flesh only; remember that cooking methods can alter the final weight and nutrient values of the food you consume.
How it compares with other fish and seafood
Among the 23 fish and seafood items analysed on this site, baked sea bass ranks 7th for protein content per 100g. Its protein-per-calorie score is lower, ranking 16th in the same group, as some other fish provide more protein for fewer calories. For instance, rainbow trout offers slightly more protein at 23.8g per 100g for a similar calorie count. Other fish like anchovies have more protein per 100g (25.2g), while smoked salmon (22.8g) and sardines (22.1g) have comparable amounts. Overall, sea bass is one of the higher-protein fish available.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Sea Bass | 23.2g | 154 | 15.1g |
| Rainbow Trout | 23.8g | 150 | 15.9g |
| Sardines | 22.1g | 170 | 13g |
| Anchovies | 25.2g | 191 | 13.2g |
| Smoked Salmon | 22.8g | 184 | 12.4g |
Quick answers
How much protein is in a 150g sea bass fillet?
A 150g amount of baked sea bass flesh contains 34.8g of protein and 231 kcal. A larger 200g amount provides 46.4g of protein.
Is sea bass a lean protein source?
Sea bass is high in protein, but contains 6.8g of fat per 100g, which is a ‘medium’ fat rating on UK food labels. It is less lean than some other white fish.
Does sea bass contain carbohydrates or sugar?
No, the official UK data shows that baked sea bass flesh contains 0.0g of carbohydrate and 0.0g of sugars.
When to speak to a GP or dietitian
- This food contains fish, one of the 14 allergens that UK food law requires to be declared. If you have a fish allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
- If you are pregnant or trying for a baby, the NHS has specific advice on how much oily fish and which types of fish to eat.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.