Sea Bass Nutrition Calculator — European (Branzino), Chilean & Striped Bass

European sea bass (branzino) has 97 kcal with 2.0g fat per 100g raw, while Chilean sea bass (Patagonian toothfish) has 146 kcal with 9.58g fat — a 50% calorie difference ^[1]. Striped bass lands at 97 kcal with 2.33g fat, nearly identical to European.

These three species are biologically unrelated despite sharing the 'sea bass' label. Chilean sea bass is a deep-water species (Dissostichus eleginoides) with much higher fat, while European (Dicentrarchus labrax) and striped (Morone saxatilis) are lean. Select the correct species in this calculator to avoid a 50-calorie-per-100g error.

Chilean sea bass provides 1.38g omega-3 per 100g raw — 2.3x more than European branzino (0.6g) and comparable to herring (1.73g) ^[1][3]. Striped bass falls between at 0.75g omega-3.

This omega-3 difference aligns with the species' fat content: Chilean sea bass stores 9.58g fat (mostly unsaturated) in its deep, cold-water habitat. A 170g Chilean sea bass fillet delivers 2.35g omega-3 — nearly as much as the same weight of Atlantic salmon (3.66g).

European sea bass provides 154mcg vitamin A (RAE) per 100g raw — unusually high for a lean white fish ^[1]. Most lean fish (cod, tilapia, pollock) have near-zero vitamin A. Chilean sea bass has 43mcg and striped bass 90mcg.

Combined with 36.5mcg selenium (66% DV) and 0.6g omega-3, European branzino offers a more complete micronutrient profile than comparable lean fish at a similar calorie level.

Striped bass provides 3.82mcg vitamin B12 per 100g raw (159% DV) — more than Atlantic salmon (3.18mcg) and 10.6x more than European branzino (0.36mcg) ^[1][4]. This makes striped bass one of the best B12 sources among lean fish.

Chilean sea bass has 1.5mcg B12 — moderate by comparison. If B12 tracking is a journaling priority, the species distinction within 'sea bass' matters enormously: an 85g serving of striped bass provides 3.25mcg B12 vs. just 0.31mcg from branzino.

European branzino delivers 18.43g protein at 97 kcal (5.27 kcal per gram of protein), while Chilean sea bass provides 14.2g at 146 kcal (10.28 kcal/g protein) ^[1]. Branzino is nearly twice as protein-efficient per calorie — comparable to cod (4.6 kcal/g protein).

For protein-focused low-calorie journaling, European branzino and striped bass (17.73g protein at 97 kcal) are efficient choices. Chilean sea bass is better suited when the goal includes omega-3 intake alongside protein.