162 %
Vitamin B12 contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the reduction of tiredness and fatigue.
How many calories are in baked sea bass?
216kcal
in a 140 g fillet
154 kcal per 100 g.
Source: UK CoFID 2021, record 16-386, 10 analysed samples. Checked 5 October 2026.
9.5 gFat
32.5 gProtein
0 gFibre
162 %Daily vitamin B12
What’s in a 140 g fillet
More than half of a fillet is water. The rest is 32.5 g protein and 9.5 g fat.
- 9.5 gFat
- 32.5 gProtein
- 96.6 gWater
- 1.4 gMinerals and the rest
About average for fish and seafood
Sea bass is 154 kcal per 100 g. The 170 fish and seafood in this database average 138.
Sea bass154
Fish and seafood average138
Low in sugar and salt
Low sugars and low salt by UK labelling rules, per 100 g.
Sugars, per fillet0 g
Salt, per fillet0.28 g
Vitamins and minerals in sea bass
Four of the 21 recorded reach the “high in” level. Vitamin B12 leads by a long way.
Only a trace
- Vitamin D
- Vitamin C
Show all 21 with amounts
Vitamin B120.00406 mg, 162 %
Niacin (vitamin B3)10.5 mg, 66 %
Selenium0.0336 mg, 61 %
Phosphorus323 mg, 46 %
Potassium546 mg, 27 %
Thiamin (vitamin B1)0.27 mg, 24 %
Riboflavin (vitamin B2)0.25 mg, 18 %
Chloride140 mg, 18 %
Pantothenic acid (vitamin B5)0.88 mg, 15 %
Vitamin B60.2 mg, 14 %
Magnesium49 mg, 13 %
Zinc1.1 mg, 11 %
Iodine0.014 mg, 9.3 %
Biotin0.0035 mg, 7 %
Copper0.06 mg, 5.6 %
Calcium43.4 mg, 5.4 %
Vitamin A0.0336 mg, 4.2 %
Vitamin E0.46 mg, 3.9 %
Folate0.0056 mg, 2.8 %
Iron0.38 mg, 2.7 %
Manganese0.04 mg, 2.1 %
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What sea bass doesn’t give you. And where to find it.
No recorded vitamin D or vitamin C, and only 1.9 % of the iron reference intake per 100 g.
Vitamin D
Tracein sea bass
Find it inBloater, grilled500 % per 100 g
Vitamin C
Tracein sea bass
Find it inCherries, West Indian2150 % per 100 g
Iron
1.9%in sea bass, per 100 g
Find it inThyme, dried, ground883 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Sea bass against other fish and seafood
Sea bass comes second for vitamin B12 here, just behind crab (white meat, purchased cooked).
0.0034mg
0.0029mg
0.0024mg
0.002mg
0.0016mg
0.0013mg
Crab, white meat, purchased cooked+0.0005 mg
Bass, sea, flesh only, bakedthis page
Haddock, grilled−0.0005 mg
Dab, raw−0.0009 mg
Prawns, king, grilled from raw−0.0013 mg
Plaice, raw−0.0016 mg
All values per 100 g, from the same dataset. Differences are against sea bass.
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Questions about sea bass
The questions people ask about sea bass, answered from the dataset.
How many calories are in a portion of sea bass?
A typical portion (140 g, one fillet) gives 216 kcal. Per 100 g the figure is 154 kcal.
Is sea bass high in vitamin B12?
Yes. Bass, sea, flesh only, baked has 0.0029 mg vitamin B12 per 100 g, 116 % of the NRV, above the 30 % threshold for a “high in” claim.
Does baking change the vitamin B6 in sea bass?
Yes. Per 100 g, vitamin B6 goes from 0.37 mg raw to 0.14 mg baked. Part of that is the vitamin or mineral itself changing, part is the change in water content.
Which vitamins and minerals does sea bass have most of?
By share of the daily reference intake: vitamin B12 (0.0029 mg, 116 %), niacin (7.5 mg, 47 %) and selenium (0.024 mg, 44 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-386, Bass, sea, flesh only, baked, 10 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: DH, Nutrient analysis of fish and fish products, 2013. Values are per 100 g of the edible part; a fillet is 140 g, one fillet, the usual UK portion for fish and seafood. Edible proportion: 88 % of the weight as bought is eaten. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 170 fish and seafood kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Branzino). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More fish and seafood
From the same group, with calories per 100 g, and the foods with the most vitamin B12.
More fish and seafood
- Jackfish, raw108 kcal
- Octopus, raw83 kcal
- Redfish, raw98 kcal
- Shrimps, boiled117 kcal
- White fish, dried, salted148 kcal
- Cod, steamed98 kcal
- All 170 fish and seafood
Most vitamin B12
- Cockles, boiled0.047 mg
- Winkles, boiled0.036 mg
- Crab, brown meat, purchased cooked0.0224 mg
- Liver, ox, raw0.11 mg
- Liver, ox, stewed0.11 mg
- Liver, lamb, fried0.083 mg
- Vitamin B12 guide