1 serving (150 grams) contains 146 calories, 30.0 grams of protein, 3.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
229.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.7 g | 6% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 118.3 mg | 39% | |
| Sodium | 142.0 mg | 6% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 47.3 g | 94% | |
| Vitamin D | 473.2 mcg | 2366% | |
| Calcium | 47.3 mg | 3% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 709.8 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 Bronzino
Bronzino, also known as European sea bass, is a mild, white-fleshed fish commonly used in Mediterranean cuisine. Originating from European coasts, it is often prepared grilled, baked, or pan-seared and paired with herbs like rosemary and thyme. Bronzino is a low-calorie, nutrient-rich protein source with 97 calories and 20 grams of protein per 100 grams. It contains minimal fat (2 grams per serving) and is free of carbohydrates. Additionally, it is a good source of vitamin D, providing 200 IU per serving, alongside smaller amounts of calcium, iron, and vitamin C. Its blend of nutrients makes it highly versatile for health-focused diets.
Health Benefits
- Boosts immune health due to its vitamin D content (200 IU per 100 grams), which supports immune system functionality.
- Promotes muscle repair and maintenance with 20 grams of high-quality protein per serving.
- Supports bone health with calcium (20 mg per serving) and a complementary amount of vitamin D.
- Enhances iron absorption with a combination of modest iron content (0.5 mg) and vitamin C (1 mg per serving).
Dietary Considerations
Selection and Storage
Store fresh Bronzino in the refrigerator at 32°F (0°C) on ice and consume within 1-2 days. For long-term storage, freeze the fish in an airtight container for up to 3 months.
Common Questions About Bronzino Nutrition
Is Bronzino high in protein?
Yes, Bronzino is an excellent source of protein, providing 20 grams per 3-ounce (85-gram) serving. It's a lean protein option with low fat, making it great for those looking to build muscle or maintain a healthy diet.
Can I eat Bronzino on a keto diet?
Yes, Bronzino is keto-friendly as it contains 0 grams of carbs per serving. Its high protein content and healthy fat levels make it an ideal choice for those following a ketogenic diet.
What are the health benefits of Bronzino?
Bronzino is rich in high-quality protein, low in calories, and provides essential nutrients such as omega-3 fatty acids, which support heart and brain health. It also contains minimal sodium (60 mg per serving), making it a heart-smart choice.
How much Bronzino should I eat per serving?
A standard serving size of Bronzino is 3 ounces (85 grams), which provides 97 calories and 20 grams of protein. For a balanced meal, pair it with vegetables or salad for added fiber and nutrients.
Is Bronzino better than salmon for a healthy diet?
Bronzino and salmon are both healthy fish, but they differ in nutritional content. Bronzino is leaner with fewer calories and less fat compared to salmon, which is higher in omega-3 fatty acids. Choose Bronzino for a lighter protein option and salmon for higher omega-3 benefits.
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.
