Calories in bream: 96 kcal per 100 g

What’s in a 140 g fillet

More than half of a fillet is water, which is why the calories stay low. What is left is mostly protein.

4.1 gFat

24.5 gProtein

109 gWater

2.7 gMinerals and the rest

4.1 gFat
24.5 gProtein
109 gWater
2.7 gMinerals and the rest

Below average for fish and seafood

Bream is 96 kcal per 100 g. The 170 fish and seafood in this database average 138.

Bream96

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 fillet0.39 g

Vitamins and minerals in bream

Four of the 15 reach the “high in” level, led by vitamin B12.

112 %

Vitamin B12

0.0028 mg in a 140 g fillet

87th of 143 fish and seafood

Vitamin B12 contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the reduction of tiredness and fatigue.

Niacin (vitamin B3)12.2 mg76 %

Vitamin B60.64 mg46 %

Phosphorus322 mg46 %

Chloride168 mg21 %

Potassium378 mg19 %

Only a trace

Vitamin C

Show all 15 with amounts

Vitamin B120.0028 mg, 112 %

Niacin (vitamin B3)12.2 mg, 76 %

Vitamin B60.64 mg, 46 %

Phosphorus322 mg, 46 %

Chloride168 mg, 21 %

Potassium378 mg, 19 %

Thiamin (vitamin B1)0.11 mg, 10 %

Riboflavin (vitamin B2)0.14 mg, 10 %

Magnesium32.2 mg, 8.6 %

Calcium56 mg, 7 %

Copper0.07 mg, 7 %

Iron0.7 mg, 5 %

Pantothenic acid (vitamin B5)0.29 mg, 4.9 %

Zinc0.42 mg, 4.2 %

Manganese0.06 mg, 2.8 %

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 bream doesn’t give you. And where to find it.

No recorded vitamin C, and only 3 % of the zinc reference intake and 3.5 % of the pantothenic acid reference intake per 100 g.

Vitamin C

Tracein bream

Find it inCherries, West Indian2150 % per 100 g

Zinc

3%in bream, per 100 g

Find it inOysters, raw592 % per 100 g

Pantothenic acid (vitamin B5)

3.5%in bream, per 100 g

Find it inLiver, calf, raw140 % per 100 g

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0.075 mgSelenium, 136 %

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Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Bream against other fish and seafood

Per 100 g, haddock (poached) has the most vitamin B12 in this comparison, followed by cod (microwaved).

0.0024mg

0.0022mg

0.002mg

Haddock, poached+0.0004 mg

Cod, microwaved+0.0002 mg

Tuna, baked+0.0002 mg

Bream, Sea, rawthis page

Mullet, Red, raw0 mg

Crayfish, raw0 mg

All values per 100 g, from the same dataset. Differences are against bream.

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Questions about bream

What the numbers say to the questions people actually search.

How many calories are in a portion of bream?

A typical portion (140 g, one fillet) gives 134 kcal. Per 100 g the figure is 96 kcal.

Is bream high in vitamin B12?

Yes. Bream, Sea, raw has 0.002 mg vitamin B12 per 100 g, 80 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals does bream have most of?

By share of the daily reference intake: vitamin B12 (0.002 mg, 80 %), niacin (8.7 mg, 54 %) and vitamin B6 (0.46 mg, 33 %) per 100 g.

Is bream a good source of protein?

Bream, Sea, raw has 17.5 g protein per 100 g, 73 % of the energy, which meets the UK threshold for “high protein”.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-006, Bream, Sea, raw, published by Public Health England under the Open Government Licence v3.0. Main data references: Fish and Fish Products Supplement, 1993. Values are per 100 g of the edible part; a fillet is 140 g, one fillet, the usual UK portion for fish and seafood. 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: Dorade). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.