1 serving (100 grams) contains 97 calories, 20.0 grams of protein, 2.0 grams of fat, and 0.0 grams of carbohydrates.
Log this food in SnapCalorie
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 | 23.8 mg | 1% | |
| 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
Branzino, also called European sea bass, is a white-fleshed fish native to the Mediterranean Sea and parts of the eastern Atlantic Ocean. It is a popular choice in Italian, Greek, and other Mediterranean cuisines, prized for its mild, delicate flavor and flaky texture. Nutritionally, branzino is low in calories (97 per 100g), high in protein (20g), and rich in omega-3 fatty acids, while containing minimal carbs and fat. It also provides essential micronutrients such as vitamin D (400 IU per 100g), iron (0.5 mg), and trace amounts of calcium (10 mg). This lean fish is an excellent choice for healthy eating and fits well within various dietary patterns.
Health Benefits
- High protein content (20g per 100g) supports muscle repair and maintenance.
- Rich in vitamin D (400 IU per 100g), important for bone health and immune system functioning.
- Contains omega-3 fatty acids, which are linked to improved heart health by lowering inflammation and triglycerides.
- Provides moderate amounts of iron (0.5 mg per 100g), supporting oxygen transport in the blood.
- Low in calories and carbs, making it ideal for weight management and low-carb diets.
Dietary Considerations
Selection and Storage
Store branzino in the coldest part of the refrigerator and consume within 1-2 days for optimal freshness. If freezing, wrap tightly in foil or freezer-safe packaging to prevent freezer burn.
Common Questions About Branzino Nutrition
Is branzino high in protein?
Yes, branzino is an excellent source of protein, providing 20 grams per 100-gram serving. This makes it a lean protein option that is great for muscle repair and overall dietary protein needs.
Can I eat branzino on a keto diet?
Branzino is perfectly suited for a keto diet as it contains 0 grams of carbohydrates. With its high protein content and healthy fats, it fits well into a low-carb, high-fat eating plan.
What are the health benefits of eating branzino?
Branzino is a lean fish packed with essential nutrients like high-quality protein, omega-3 fatty acids, and low levels of saturated fat. These nutrients can support heart health, brain function, and overall well-being. However, be mindful of sodium levels if you need to monitor intake.
How much branzino should I serve per person?
A typical serving size of branzino is about 3-4 ounces (85-113 grams) per person. This portion provides approximately 16-22 grams of protein and fewer than 100 calories, making it ideal for a balanced meal.
How does branzino compare to salmon in nutrition?
Branzino is lower in calories and fat compared to salmon, with 97 calories and 2 grams of fat per 100 grams versus salmon’s 208 calories and 13 grams of fat. However, salmon provides higher amounts of omega-3 fatty acids, making it a richer source for heart and brain health.
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.
- Omega-3 Fatty Acids and HealthNational Institutes of Health - Office of Dietary SupplementsExplains the health benefits of omega-3 fatty acids commonly found in branzino and other fish.
- The Role of Fish in Providing Key Nutrients for Heart and Brain HealthAmerican Journal of Clinical NutritionDiscusses the contribution of fish like branzino to protein intake and essential fatty acids for cardiovascular and cognitive health.
- Seafood Consumption and Dietary GuidelinesDietary Guidelines for Americans (2020-2025)Highlights recommendations for seafood intake as a key protein source, emphasizing its role in a balanced diet.
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.
