Sea bass, also known as Mandarin fish or flower sea bass, is a nutritious and flavorful white fish commonly enjoyed in many cuisines. A typical serving size of 100 grams contains approximately 61 grams of edible portion, making it a lean and protein-rich option for health-conscious individuals.
This fish provides 117 calories per 100 grams, with a high content of protein—19.9 grams per serving. It's low in fat (4.2 grams) and contains no carbohydrates or dietary fiber, making it an excellent choice for those following a low-carb or keto diet. The cholesterol content is moderate at 124 mg, while the sodium level is relatively low at 68.6 mg, which is beneficial for heart health.
In terms of vitamins and minerals, sea bass is rich in several essential nutrients. It contains 63 mg of calcium, 32 mg of magnesium, and 217 mg of phosphorus, all of which support bone health and overall metabolic function. It also provides 1.07 mg of zinc, 0.1 mg of copper, and 26.5 mcg of selenium, contributing to immune support and antioxidant activity.
The fish is a good source of B-vitamins, including thiamine (0.02 mg), riboflavin (0.07 mg), and niacin (5.9 mg), which are important for energy production and nervous system function. Although it has no vitamin C, it does contain 0.87 mg of vitamin E, along with small amounts of vitamin A (12 mcg) and carotene (1.5 mcg). Additionally, it offers 295 mg of potassium, which helps regulate fluid balance and supports healthy blood pressure levels.
Overall, sea bass is a nutrient-dense food that offers a balanced profile of protein, vitamins, and minerals, making it a great addition to a well-rounded diet. Whether grilled, baked, or steamed, it’s both delicious and beneficial for your health.
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