1 serving (100 grams) contains 97 calories, 20.0 grams of protein, 2.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
231.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.8 g | 6% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 119.0 mg | 39% | |
| Sodium | 140.5 mg | 6% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 47.6 g | 95% | |
| Vitamin D | 952.4 mcg | 4762% | |
| 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 fish
Branzino, also known as European sea bass, is a Mediterranean white fish prized for its mild, buttery flavor and tender texture. Native to the coastal waters of the eastern Atlantic and the Mediterranean Sea, branzino is a staple in Italian, Greek, and other Mediterranean cuisines, often prepared grilled, baked, or roasted. Nutritionally, it is a rich source of high-quality protein, omega-3 fatty acids, and essential micronutrients such as selenium, vitamin D, and potassium. With a low-calorie profile and negligible carbohydrate content, it is an excellent addition to a variety of healthy diets.
Health Benefits
- High in omega-3 fatty acids, which support heart health by lowering triglyceride levels and reducing inflammation.
- Contains selenium, a mineral that acts as an antioxidant and plays a vital role in thyroid function.
- Rich in vitamin D, which supports bone health and immune function.
- Provides lean protein necessary for muscle repair and overall body growth.
- Low in saturated fat, making it heart-healthy and suitable for weight management.
Dietary Considerations
Selection and Storage
Store fresh branzino in the coldest part of the refrigerator and consume within 1-2 days. Alternatively, freeze immediately for longer storage, ensuring it is tightly wrapped to prevent freezer burn.
Common Questions About Branzino fish Nutrition
Is branzino fish high in protein?
Yes, branzino is an excellent source of protein. A 3.5-ounce (100-gram) serving of cooked branzino provides about 21 grams of protein, making it a great choice for those looking to support muscle maintenance and repair.
Can I eat branzino fish on a keto diet?
Branzino is perfectly compatible with a keto diet. It is naturally low in carbohydrates, containing 0 grams of carbs per serving, and it provides a healthy amount of fats and protein, which are essential for a ketogenic lifestyle.
What are the health benefits of eating branzino fish?
Branzino offers numerous health benefits. It is a good source of omega-3 fatty acids, which support heart health and brain function, as well as essential vitamins like B12, selenium, and iodine. Additionally, it's a lean fish low in mercury compared to larger fish like tuna, making it a safer option for regular consumption.
How much branzino should I eat per serving?
A healthy serving of branzino is about 3.5-5 ounces (100-150 grams) of cooked fish. This portion provides a balanced amount of protein and essential nutrients without excessive calories, fitting well into most dietary plans.
How does branzino compare to salmon in terms of nutrition?
While both branzino and salmon are nutritious options, they differ in composition. Branzino is leaner, with fewer calories and less fat, providing about 120 calories and 2 grams of fat per 3.5 ounces, compared to salmon’s higher fat content and 206 calories per the same serving. Salmon has more omega-3 fatty acids, but branzino is a better choice if you’re seeking a lighter, milder-tasting fish.
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.
