Chilean sea bass

Seafood

Item Rating: 71/100

1 serving (100 grams) contains 206 calories, 20.0 grams of protein, 14.0 grams of fat, and 0.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		490.5
% Daily Value*
Total Fat		33.3 g	42%
	Saturated Fat	7.6 g	38%
	Polyunsaturated Fat	0 g
Cholesterol		166.7 mg	55%
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		1428.6 mcg	7143%
Calcium		21.4 mg	1%
Iron		0.7 mg	3%
Potassium		1007.1 mg	21%

* 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

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 299 cal (61.2%)

Protein: 190 cal (38.8%)

Carbs: 0 cal (0.0%)

About Chilean sea bass

Chilean sea bass, also known as Patagonian toothfish, is a deep-sea fish found in the Southern Hemisphere, particularly near Antarctica. It is prized in gourmet cuisine for its mild flavor, buttery texture, and versatility in various cooking styles such as grilling, baking, and pan-searing. Nutritionally, Chilean sea bass is an excellent source of high-quality protein, healthy fats, and essential micronutrients. A 3-ounce (85g) serving provides around 17g of protein, 14g of fat (mostly healthy unsaturated fats), and is rich in vitamins like B6 and B12 and minerals like selenium and phosphorus. Its omega-3 fatty acid content makes it particularly beneficial for heart and brain health.

Health Benefits

• Rich in omega-3 fatty acids, which support heart health by lowering triglycerides and reducing inflammation.
• High in selenium, an antioxidant mineral that helps protect cells from oxidative damage and supports thyroid function.
• Contains significant amounts of vitamin B12, vital for red blood cell formation and nervous system health.

Dietary Considerations

Allergens: Contains fish

Suitable for: Pescatarian, ketogenic, low-carb

Not suitable for: Vegan, vegetarian

Selection and Storage

Store Chilean sea bass in the coldest part of the refrigerator and consume within 1-2 days of purchase. For longer storage, freeze it in an airtight container to maintain freshness for up to 3 months.

Common Questions About Chilean sea bass Nutrition

Is Chilean sea bass high in protein?

Yes, Chilean sea bass is high in protein. A 6-ounce portion provides approximately 28 grams of protein, making it an excellent source for muscle repair and growth. It is also low in carbohydrates and contains healthy fats.

Can I eat Chilean sea bass on a keto diet?

Yes, Chilean sea bass is suitable for a keto diet because it is naturally low in carbohydrates and high in healthy fats. It is a great option for maintaining ketosis while providing valuable nutrients.

What are the health benefits or concerns of eating Chilean sea bass?

Chilean sea bass is rich in omega-3 fatty acids, which support heart and brain health. However, it may have higher levels of mercury due to its longer lifespan, so consumption should be limited to 1-2 servings per week, especially for pregnant women and young children.

What is a recommended portion size for Chilean sea bass?

A recommended portion size for Chilean sea bass is 4 to 6 ounces, which provides a balanced amount of protein and fats without exceeding caloric needs. Pairing it with non-starchy vegetables makes for a nutritious meal.

How does Chilean sea bass compare to other fish like salmon or cod?

Chilean sea bass has a buttery texture and mild flavor, making it richer than cod but less bold than salmon. It contains more healthy fats, including omega-3s, than cod but is slightly higher in calories compared to both cod and salmon.

Data Sources & Scientific References