Group · Fish
Gilthead sea bream
The gilthead sea bream (known in French as dorade royale) is the most sought-after of the sea breams, recognisable by the golden crescent between its eyes. Its white, firm, flavoursome flesh makes it a fish for special occasions, very different from the more common grey sea bream.
In terms of nutrition facts, wild and raw: 95.6 kcal per 100 g, with 18.1 g of protein and 2.31 g of fat. It provides 439 mg of potassium, 7.15 µg of vitamin D, 178 mg of phosphorus, 40 µg of iodine and 1.6 mg of iron per 100 g, with 0.12 g of salt.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 96 kcal |
| Kilojoules | 403 kJ |
| Protein | 18,1 g |
| Carbohydrate | 0,6 g |
| Fat | 2,4 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin D7,15 µg143 %
- DHA0,14 g56 %
- Selenium20 µg36 %
- Iodine40 µg27 %
- Phosphorus178 mg25 %
- Potassium439 mg22 %
- Vitamin B60,24 mg17 %
- Vitamin B10,15 mg14 %
See the other 16 nutrients
- Iron1,6 mg11 %
- Copper0,11 mg11 %
- EPA0,02 g10 %
- Zinc0,76 mg8 %
- Vitamin B31,2 mg8 %
- Total omega-30,18 g7 %
- Vitamin E0,85 mg7 %
- Vitamin B20,1 mg7 %
- Manganese0,12 mg6 %
- Magnesium19 mg5 %
- Calcium33,3 mg4 %
- Vitamin B97 µg4 %
- Vitamin C1 mg1 %
- Vitamin A7 µg1 %
- Omega-3 ALA0,02 g1 %
- Omega-6 LA0,06 g1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
7.15 µg of vitamin D: a very good score for a lean fish. Nearly one and a half times the reference intake. It is all the more notable because gilthead sea bream is not an oily fish.
Wild or farmed: the difference is real. These values are for the wild fish. Farmed bream, very common in the Mediterranean, is fattier and has a different fatty acid profile, as the farm feed changes it. The origin must be shown on the label.
Whole in the oven, twenty-five minutes at 200 °C. For an 800 g bream, with lemon and thyme in the belly. The bone protects the flesh better than any fat.
In a salt crust, it does not turn salty. Counter-intuitively, the crust forms a sealed shell and the flesh stays lightly salted. It is the leanest way to cook it.
Allow 400 g whole weight per person when served whole, or 150 g of fillet. The loss from bones and head is considerable.