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Whole Sea Bass, Raw

Whole Sea Bass, Raw

EverydayRaw

Whole sea bass is a saltwater fish sold with head and tail intact, characterized by its silvery skin, elongated body, and mild-flavored white flesh. This lean protein source provides heart-healthy omega-3 fatty acids with minimal saturated fat, while its bone-in structure enhances flavor during cooking. Commonly grilled, baked, or steamed with Mediterranean herbs and citrus, it's prized in coastal European cuisines and considered a sustainable choice when wild-caught from well-managed fisheries.

Macro Impact

A 4 oz serving contains 110 calories, 21g protein, 0g carbs, and 2g fat.

Calorie Burn

How long would it take to burn off 110 calories?
Walking3.5 mph, moderate pace
26 min
YogaModerate effort, gentle pace
19 min
SwimmingModerate effort, freestyle
14 min
Biking12-14 mph, moderate effort
11 min
StairsStair climbing, moderate pace
13 min
Running5 mph (12 min/mile)
9 min

Nutrition Facts

Serving size4 oz (113.4 g)
Amount per serving
Calories110
% Daily Value*
Total Fat2g
3%
Saturated Fat0.6g
3%
Trans Fat0g
Polyunsaturated Fat0.8g
Monounsaturated Fat0.5g
Cholesterol46mg
15%
Sodium77mg
3%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein21g
Vitamin D6mcg
32%
Calcium11mg
1%
Iron0.3mg
2%
Potassium290mg
6%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
2 / 78 g
3%
Monounsaturated
0 / 31 g
2%
Polyunsaturated
1 / 23 g
4%
Saturated
1 / 23 g
2%
Trans
0 g
Cholesterol
46 / 300 g
15%
Omega 3
1 / 5 g
16%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
21 / 80 g
26%
Amino Acids
Histidine
1 / 3 g
20%
Isoleucine
1 / 2 g
61%
Leucine
2 / 3 g
55%
Lysine
2 / 2 g
81%
Methionine
1 / 1 g
52%
Phenylalanine
1 / 2 g
41%
Threonine
1 / 1 g
77%
Tryptophan
0 / 0 g
74%
Valine
1 / 2 g
52%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
3 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
11%
Riboflavin, B2
0 / 1 mg
11%
Niacin, B3
2 / 15 mg
12%
Pantothenic Acid, B5
1 / 5 mg
17%
Pyridoxine, B6
1 / 1 mg
35%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
14%
Folate
6 / 400 mcg
1%
Vitamin A
52 / 800 mcg
7%
Vitamin C
0 / 83 mg
0%
Vitamin D
6 / 15 mcg
42%
Vitamin E
1 / 15 mg
6%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
11 / 1k mg
1%
Copper
0 / 1 mg
2%
Iron
0 / 13 mg
3%
Magnesium
47 / 370 mg
13%
Manganese
0 / 2 mg
1%
Phosphorous
220 / 700 mg
31%
Potassium
290 / 3k mg
10%
Selenium
41 / 55 mcg
75%
Sodium
77 / 2.3k mg
3%
Zinc
1 / 10 mg
5%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
89 g
Caffeine
0 mg
Choline
69 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Fish, sea bass, mixed species, raw. USDA Standard Reference, Legacy. Food ID 175142.
  2. 2.Fish, sea bass, mixed species, raw. Canadian Nutrient File. Food ID 3056.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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