Group · Fish
Sea bream
Sea bream actually covers several species: gilthead sea bream (dorade royale), the most sought after, the grey sea bream and the red sea bream. The values on this page are for raw grey sea bream. Its fine white flesh suits baking whole, in a salt crust or en papillote.
On the nutrition side: 129 kcal per 100 g, with 20.5 g of protein, 5.27 g of fat and 0.88 g of omega-3, including 0.47 g of EPA and 0.39 g of DHA. It also provides 100 mg of calcium, 250 mg of phosphorus and 400 mg of potassium per 100 g.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 129 kcal |
| Kilojoules | 543 kJ |
| Protein | 20,5 g |
| Fat | 5,3 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- EPA0,47 g188 %
- DHA0,39 g156 %
- Vitamin B122,65 µg106 %
- Selenium20,2 µg37 %
- Phosphorus250 mg36 %
- Total omega-30,88 g35 %
- Vitamin B34,83 mg30 %
- Vitamin B60,36 mg26 %
See the other 14 nutrients
- Iodine30,9 µg21 %
- Potassium400 mg20 %
- Calcium100 mg13 %
- Vitamin D0,57 µg11 %
- Magnesium31,2 mg8 %
- Zinc0,8 mg8 %
- Vitamin E0,69 mg6 %
- Vitamin B50,28 mg5 %
- Vitamin B20,06 mg4 %
- Iron0,39 mg3 %
- Vitamin B10,03 mg2 %
- Omega-3 ALA0,02 g1 %
- Omega-6 LA0,04 g0 %
- Vitamin A1,5 µg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
A semi-oily fish, and that is good news. With 0.88 g of omega-3, it sits between lean white fish such as pollock and oily fish such as sardines. It therefore genuinely contributes to your weekly intake, without the energy density of mackerel.
Whole in the oven is the simplest and the best. Twenty to twenty-five minutes at 200°C (about 180°C fan) for an 800 g sea bream, with slices of lemon and thyme in the cavity. The bone protects the flesh from drying out better than any fat.
Cooking in a salt crust does not make the fish salty. Counterintuitively, the crust hardens and forms a sealed shell, so the flesh stays lightly salted. It is one of the leanest ways of cooking there is, without a drop of oil.
Wild or farmed, you can tell the difference. Farmed gilthead sea bream is very common and generally fattier than wild, as farm feed also alters the fatty acid profile. The origin must be shown on the label.
Allow a 400 g sea bream per person served whole, or 150 g of fillet. There is a lot of waste from the bones on this fish: a piece that looks generous gives a normal portion.
Sources
Average nutrition values per 100 g, given as a guide only (they may vary by brand and preparation).