Group · Fish
Pandora (pink sea bream)
The pandora, or pink sea bream (known in French as dorade rose or pageot rose), is a Mediterranean and Atlantic sea bream with a pinkish colour. Less prized than the gilthead bream, it is much more affordable for flesh of comparable quality.
In terms of nutrition facts, raw: 102 kcal per 100 g, with 21 g of protein and 2 g of fat. It provides 690 mg of potassium (one of the best scores in the database), 4.3 mg of iron and 1.6 mg of zinc per 100 g.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 102 kcal |
| Kilojoules | 431 kJ |
| Protein | 21 g |
| Fat | 2 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Copper0,4 mg40 %
- Potassium690 mg35 %
- Iron4,3 mg31 %
- Zinc1,6 mg16 %
- Magnesium22 mg6 %
- Manganese0,1 mg5 %
- Calcium34 mg4 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
690 mg of potassium: only horse mackerel does better. A 150 g portion covers half the reference intake. Potassium contributes to blood pressure regulation.
4.3 mg of iron is exceptional for a fish. Nearly a third of the reference intake, at a level normally found in red meat.
21 g of protein for 102 kcal. A better ratio than gilthead bream, for a lower price: this is the trade-off to know about at the fishmonger’s.
Kidney failure: worth mentioning. At this potassium level, it must be counted in the daily total if you are on a restricted diet.
It is cooked exactly like gilthead bream. Whole in the oven, in a salt crust or as fillets in a frying pan. Its flesh is slightly less firm, so it needs a minute less.