1 serving (100 grams) contains 120 calories, 22.0 grams of protein, 3.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
285.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.1 g | 9% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 131.0 mg | 43% | |
| Sodium | 119.0 mg | 5% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 52.4 g | 104% | |
| Vitamin D | 476.2 mcg | 2381% | |
| Calcium | 47.6 mg | 3% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 714.3 mg | 15% | |
* 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 Branzino filet
Branzino, also known as European bass, is a mild-flavored white fish native to the Mediterranean Sea. It is a staple in Mediterranean cuisine and is prized for its tender and flaky texture. A branzino filet is low in fat and calories while being high in protein, making it an excellent choice for lean diets. It is rich in omega-3 fatty acids, vitamin D, and essential minerals such as selenium and iodine. These nutrients contribute to heart health and immune function. Branzino is generally served grilled, baked, or pan-seared with fresh herbs and citrus, showcasing its delicate flavor profile.
Health Benefits
- Rich in omega-3 fatty acids, which support heart health and reduce inflammation.
- High in selenium, an antioxidant that boosts immune function and protects cells from damage.
- Contains vitamin D, essential for bone health and calcium absorption.
Dietary Considerations
Selection and Storage
Store branzino filets in the coldest part of your refrigerator and use within 1-2 days. For longer storage, freeze in airtight packaging for up to 3 months.
Common Questions About Branzino filet Nutrition
Is Branzino filet high in protein?
Yes, Branzino filets are an excellent source of protein with approximately 23 grams of protein per 100 grams. This makes it a great choice for those looking to incorporate lean, high-quality protein into their diet.
Can I eat Branzino filet on a keto diet?
Absolutely. Branzino is naturally very low in carbohydrates, containing negligible carbs per serving. It is an ideal protein choice for a keto diet, as it fits well within ketogenic macronutrient requirements.
What are the health benefits or concerns of eating Branzino filet?
Branzino filets are rich in omega-3 fatty acids, which support heart health and reduce inflammation. They are also a good source of selenium and B vitamins. However, like all fish, there is a potential concern about mercury levels, though Branzino is generally considered to have low mercury content compared to larger fish.
What is the recommended portion size for Branzino filet?
A standard portion size for Branzino filet is around 3-4 ounces (85-113 grams), which provides approximately 100-120 calories. This amount is suitable for most adults as part of a balanced meal including vegetables and a healthy fat source.
How does Branzino filet compare to salmon in terms of nutrition?
Branzino filet is lower in calories (around 120 calories per 100 grams) compared to salmon, which typically has about 200 calories for the same serving size. While salmon has higher omega-3 content, Branzino is leaner and provides comparable protein levels with a milder flavor.
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.
