Group · Fish
Bream
The bream is a freshwater fish with a very flat, deep body, common in slow rivers and ponds across Europe. Not very popular in France because of its bones, it is an everyday fish in central and eastern Europe.
In terms of nutrition facts, raw: 108 kcal per 100 g, with 16.9 g of protein and 4 g of fat. It provides 5.5 µg of vitamin D, 350 mg of potassium, 210 mg of phosphorus, 63 mg of calcium and 24 µg of selenium per 100 g, with 0.11 g of salt.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 108 kcal |
| Kilojoules | 452 kJ |
| Protein | 16,9 g |
| Carbohydrate | 1,1 g |
| Fat | 4 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin D5,5 µg110 %
- Selenium24 µg44 %
- Phosphorus210 mg30 %
- Vitamin B34 mg25 %
- Potassium350 mg18 %
- Vitamin E1,3 mg11 %
- Calcium63 mg8 %
- Magnesium26 mg7 %
See the other 9 nutrients
- Vitamin B10,07 mg6 %
- Vitamin B20,07 mg5 %
- Omega-3 ALA0,09 g5 %
- Iodine7 µg5 %
- Manganese0,09 mg4 %
- Zinc0,42 mg4 %
- Iron0,44 mg3 %
- Copper0,03 mg3 %
- Omega-6 LA0,08 g1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
5.5 µg of vitamin D: above the reference intake. A very good score for a freshwater fish, comparable to that of sea bass.
Its Y-shaped bones are the real problem. They are numerous, fine and impossible to remove with tweezers. The European technique is to score the flesh every 3 mm to break them up before cooking.
It is a medium-fat fish. With 4 g of fat per 100 g, it provides some omega-3, but far less than an oily sea fish such as sprat.
A pond fish: origin matters. Its flesh can take on a muddy taste depending on the water. Local consumption advice exists for some waterways and is worth checking.
It suits frying and quenelles. Mincing solves the bone problem: it is the traditional way to eat it, and by far the most comfortable.