Sea bass: nutritional value, properties and benefits

Sea bass is a fish that has multiple health benefits. Provides omega 3, protein and essential micronutrients. Do you want to know more about it?

Last update: 15 September, 2022

Sea bass is also known as “snook.” It is one of the most appetizing marine fish on the market, since they have an excellent flavor and a good consistency. In addition, its versatility allows the preparation of a wide variety of dishes, so it can be added regularly to the diet.

Along with pecadilla, perch, skate and cod, this species is part of the group of fish that are lower in fat. For this reason, it is one of the favorites when it comes to low-calorie diets. Plus, when it comes to fortifying these diets with high-quality minerals and protein, it’s a safe ingredient.

Do you want to know more about its nutritional properties and benefits? In this opportunity we share the most important data about this food.

What is sea bass?

The sea bass or sea bass (Dicentrarchus labrax) belongs to the serránidae family, whose name comes from “lupa” which means she-wolf, since it is a great predator. It is highly appreciated in popular culture and, depending on the area, is also known as “lupi”, “roballiza”, “llobarro” or “llop”.

It has an elongated and robust silhouette that can measure between 10 centimeters and 1 meter. In addition, they weigh up to 14 kilos. Females tend to be larger than males.

The color of its back is grayish, with bluish, greenish or blackish metallic reflections. However, it is lighter on the flanks and belly, with silver highlights.

As for its habitat, it lives near the surface in salt water. It is located in the Atlantic and the Mediterranean. It prefers the cliffs, the rocky coasts, the ports, the swamps and the mouths of the rivers.

The warmth of the waters of the Mediterranean basin ensures the presence of sea bass in the market throughout the year. In fact, this fish is highly appreciated in gastronomy, as it has few bones and its flavor is fine and delicate. Its edible part is estimated at 66%.

Sea bass is valued for its interesting contribution of nutrients and its versatility in the kitchen.


Nutritional value

Sea bass has similar nutritional value to other lean fish. It is one of the most consumed in several countries. In 2015 it represented 17% of the consumption of all protein of animal origin. Let’s review its nutritional composition, based on 100 grams of the product.

  • calories: 84.
  • Protein: 18 grams.
  • Fat: 1.3 grams.
  • Iron: 1.1 milligrams.
  • Iodine: 7 micrograms.
  • Magnesium:26 milligrams.
  • Potassium: 340 milligrams.
  • Match: 410 milligrams.
  • niacin: 6.7 milligrams.
  • B12 vitamin: 4 micrograms.

Sea bass meat provides just 1.3 grams of fat and It has proteins of high biological value. It has a high contribution of phosphorus and potassium. In addition, it is moderate in magnesium and iron.

The main vitamins it provides are niacin and B12 or cobalamin, whose content exceeds that of other species of fish. Even the contribution of vitamin B12 is greater than that of other foods of animal origin such as cheese, eggs and red meat.

Properties and benefits of sea bass

The benefits of sea bass lie above all in its nutritional value and the components that distinguish it. Next, we detail them.

Provides enough minerals in the diet

Bass provides several minerals that maintain the balance of many body functions. The most important are the following:

  • Potassium: It is one of the electrolytes that help muscles contract and keep the heart rate constant. It also allows nutrients to enter and leave cells. It even favors the expulsion of toxins from the body. Nerve function depends on adequate levels of potassium and other minerals.
  • Iron: It is the raw material for making hemoglobin, a protein that is part of red blood cells and that carries oxygen from the lungs to the cells. It is also part of myoglobin, which oxygenates the muscles. This mineral is also used to make hormones and connective tissue.
  • Match: Like calcium, phosphorous forms bones and teeth. It is also a key element for the body to produce protein for growth, repair and maintenance of tissues. It also intervenes in the metabolism of carbohydrates and fats, becoming a form of energy storage.
  • Magnesium: This mineral regulates the function of the muscles and the nervous system. In turn, it intervenes in blood sugar levels and blood pressure. Among other things, it helps form protein, bone, and DNA.

Contains healthy fats

The fatty acids that make up the fat of the bass are of the omega-3 type, which contributes to the prevention of cardiovascular diseases. In its meat, eicosapentaenoic fatty acids (known as EPA) predominate.docosahexaenoic (DHA), in addition to oleic and palmitic.

EPA and DHA help lower LDL cholesterol or “bad cholesterol” and increase HDL or “good cholesterol.” By the way, they take care of eye health and are able to improve intellectual abilities.

Contains good proportions of vitamin B12 and niacin

Sea bass contains appreciable amounts of cobalamin or B12 and niacin or B3, belonging to the B complex vitamins. According to the Scientific Information Magazine, niacin participates in metabolic oxidation-reduction reactions so that the body obtains energy . It is also part of the growth processes and the production of steroid hormones.

Meanwhile, cobalamin It helps the body transform food into sugar to be used as a source of energy. Similarly, it allows nerve cells to heal, regulate the formation of red blood cells and control the increase in the amino acid homocysteine, which measures the risk of heart disease.



It is low in calories

Bass belongs to the group of white fish known as “lean”. That is, it has a low contribution of total fat. This makes it very easy to digest and with a minimum energy intake, so it can be part of diets to lose weight.

Sea bass is a low-calorie fish. In addition, it concentrates proteins of high biological value and healthy fats.

General recommendations for the consumption of sea bass

Sea bass is a low-fat fish, with beneficial omega-3 fatty acids for the cardiovascular system. Provides few calories, but enough protein, niacin, vitamin B12iron, phosphorus, potassium and magnesium.

The simpler the preparation for consumption, the more you can take advantage of the exquisiteness of your meat and maintain its nutritional benefits. Therefore, it is recommended to prepare it cooked, steamed, grilled or baked.

The frequency of intakes can be 3 to 4 times a week, in portions of between 125 and 150 grams. Thus, it is possible to cover its nutritional contribution and take advantage of its health benefits.

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