Group · Fish
Sea bass
The sea bass (known in French as bar commun, or loup in the Mediterranean) is a coastal predator with fine white flesh, one of the most prized fish on French coasts. It should not be confused with the American striped bass, which is a different species.
In terms of nutrition facts, raw: 86.1 kcal per 100 g, with 19.1 g of protein and 0.7 g of fat. It provides 5.59 µg of vitamin D, 390 mg of potassium, 207 mg of phosphorus, 30 µg of selenium and 3.12 µg of vitamin B12 per 100 g, with 0.23 g of salt.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 86 kcal |
| Kilojoules | 365 kJ |
| Protein | 19,1 g |
| Carbohydrate | 0,9 g |
| Fat | 0,7 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin B123,12 µg125 %
- Vitamin D5,59 µg112 %
- Selenium30 µg55 %
- DHA0,12 g48 %
- Phosphorus207 mg30 %
- Vitamin B60,34 mg24 %
- Vitamin B33,67 mg23 %
- Potassium390 mg20 %
See the other 16 nutrients
- EPA0,04 g16 %
- Iodine21,9 µg15 %
- Vitamin B922,2 µg11 %
- Vitamin B50,55 mg9 %
- Magnesium27 mg7 %
- Vitamin E0,79 mg7 %
- Total omega-30,16 g6 %
- Vitamin B20,06 mg4 %
- Copper0,04 mg4 %
- Zinc0,3 mg3 %
- Vitamin B10,03 mg2 %
- Iron0,26 mg2 %
- Vitamin A10,5 µg1 %
- Calcium10 mg1 %
- Vitamin C0,66 mg1 %
- Omega-6 LA0,02 g0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
5.59 µg of vitamin D: above the reference intake. Remarkable for such a lean fish. In winter, when skin synthesis is nil, food becomes the only source.
3.12 µg of vitamin B12: one portion easily covers the requirement. With 30 µg of selenium, the micronutrient profile is very complete.
Wild or farmed: the difference is clear. Farmed sea bass, very common in the Mediterranean, is fattier and its fatty acid profile differs. Line-caught wild fish is much more expensive, and the label must say so.
Whole in the oven or in a salt crust. Twenty-five minutes at 200 °C for an 800 g fish. In a salt crust, counter-intuitively, the flesh stays lightly salted: the crust forms a sealed shell.
Stocks in the Bay of Biscay are under pressure. Quotas and closed seasons exist. Line-caught sea bass, taken selectively, is the most responsible choice.