1 serving (100 grams) contains 124 calories, 20.8 grams of protein, 4.5 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
295.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.7 g | 13% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 131.0 mg | 43% | |
| Sodium | 161.9 mg | 7% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 49.5 g | 99% | |
| Vitamin D | 476.2 mcg | 2381% | |
| Calcium | 23.8 mg | 1% | |
| Iron | 0.7 mg | 3% | |
| Potassium | 761.9 mg | 16% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Bass fillet
Bass fillet is a lean, white fish enjoyed across various cuisines, particularly Mediterranean, Southeast Asian, and North American. Known for its mild flavor and flaky texture, it is often grilled, baked, or pan-fried. Bass is a nutritious protein source, providing approximately 20 grams of protein per 100-gram serving while being low in fats (around 2 grams). It is rich in omega-3 fatty acids, which support heart health, as well as essential micronutrients such as selenium, vitamin D, and potassium. This makes bass fillet a versatile and health-conscious choice for meals.
Health Benefits
- Supports heart health due to its omega-3 fatty acids (approximately 0.8 grams per 100 grams).
- Promotes immune function with selenium, providing around 40% of the daily value per serving.
- Boosts bone health as it contains vitamin D (approximately 3.2 micrograms per 100 grams).
- Regulates blood pressure and fluid balance with potassium (375 milligrams per 100 grams).
- Aids muscle repair and maintenance with high-quality protein (20 grams per 100 grams).
Dietary Considerations
Selection and Storage
Store bass fillet in the refrigerator at 32°F (0°C) and consume within 1-2 days. For longer storage, freeze it in an airtight container for up to 3 months.
Common Questions About Bass fillet Nutrition
Is bass fillet high in protein?
Yes, bass fillet is an excellent source of protein. A 3-ounce (85g) serving of bass fillet contains approximately 20 grams of protein, making it a great choice for muscle development and repair. It is also low in fat compared to other sources of protein.
Can I eat bass fillet on a keto diet?
Absolutely, bass fillet is a keto-friendly food. It is naturally low in carbohydrates, with virtually 0 grams of carbs per serving, and provides healthy fats and high-quality protein, making it ideal for a ketogenic lifestyle.
What are the health benefits or concerns of eating bass fillet?
Bass fillet is rich in omega-3 fatty acids, which support heart and brain health, and it contains essential nutrients like vitamin B12, selenium, and phosphorus. However, certain types of bass may contain trace amounts of mercury or other contaminants, so it’s best to enjoy it in moderation and vary your fish choices.
What is the recommended portion size for bass fillet?
A recommended portion size for bass fillet is around 3-4 ounces (85-113g), which provides approximately 100-120 calories. This serving size is suitable as part of a balanced meal alongside vegetables and whole grains or healthy fats, depending on your diet.
How does bass fillet compare to salmon in terms of nutrition?
Compared to salmon, bass fillet is slightly leaner and lower in calories, but it also contains less omega-3 fatty acids. For example, a 3-ounce serving of bass has about 20 grams of protein and 120 calories, while the same portion of salmon provides around 17 grams of protein, 170 calories, and significantly more omega-3s.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
