1 serving (150 grams) contains 230 calories, 32.0 grams of protein, 10.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
368.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.0 g | 20% | |
| Saturated Fat | 4.0 g | 20% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 128.0 mg | 42% | |
| Sodium | 112.0 mg | 4% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 51.2 g | 102% | |
| Vitamin D | 640.0 mcg | 3200% | |
| Calcium | 48 mg | 3% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 720 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 Grilled branzino
Grilled Branzino, also known as European sea bass, is a popular Mediterranean dish known for its delicate, flaky texture and subtle flavor. Native to the waters of Europe and North Africa, branzino has become a staple in Italian and Greek cuisine. It is a lean, protein-rich fish providing essential nutrients like omega-3 fatty acids, selenium, and vitamin B12. A 3-ounce serving of branzino contains approximately 100 calories, 19 grams of protein, and minimal saturated fat, making it a heart-healthy choice. The fish is often seasoned with herbs, lemon, and olive oil before grilling, preserving its nutritional integrity while enhancing its taste. Its versatility and low caloric profile make grilled branzino a preferred dish for those seeking balanced meals without compromising flavor.
Health Benefits
- Promotes heart health due to its high omega-3 fatty acid content, which helps reduce inflammation and improve cholesterol levels.
- Supports neurological function as it provides vitamin B12, which is essential for brain and nerve health.
- Boosts immunity and thyroid function thanks to its selenium content, which acts as an antioxidant and supports metabolic processes.
Dietary Considerations
Selection and Storage
Store fresh branzino in the refrigerator at 40°F or below, and consume within 1-2 days. For longer storage, freeze in an airtight container for up to 3 months.
Common Questions About Grilled branzino Nutrition
Is grilled branzino high in protein?
Yes, grilled branzino is an excellent source of protein, providing approximately 22 grams of protein per 100 grams. It's a lean protein option with low fat, making it ideal for muscle building and repair while keeping calories in check.
Can I eat grilled branzino on a keto diet?
Absolutely, grilled branzino is perfect for a keto diet as it is naturally low in carbohydrates and rich in healthy fats and proteins. Pair it with non-starchy vegetables or a buttery lemon sauce for a keto-friendly meal.
What are the health benefits of eating grilled branzino?
Grilled branzino is rich in omega-3 fatty acids, which support heart health and reduce inflammation. It also provides vital nutrients like vitamin D, selenium, and B vitamins, which are essential for bone health, immune function, and energy metabolism.
What is the recommended serving size for grilled branzino?
A typical serving size of grilled branzino is around 150 to 200 grams, which provides about 33 to 44 grams of protein and approximately 250 to 300 calories. This portion is ideal for a balanced meal without over-consuming calories.
How does grilled branzino compare to grilled salmon?
Grilled branzino is lighter in flavor and lower in fat compared to grilled salmon. While salmon contains higher omega-3 levels, branzino is leaner and offers a milder taste, making it a versatile seafood choice for different recipes.
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.
