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Sea bass vs salmon

By our estimate, sea bass is more filling per calorie than salmon: 5 versus 3 out of 5. Sea bass has fewer calories: 97 kcal per 100 g, versus 208 for salmon, so the same calories come with more grams of food.

A white fish and an oily fish.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 175142 and 175167

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Key differences

  • Sea bass provides more protein per calorie: 19 g per 100 kcal, versus 9.8 g for salmon.
  • Sea bass has fewer calories: 97 kcal per 100 g, versus 208 for salmon, so the same calories come with more grams of food.
  • Neither provides any fiber.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Sea bass, raw; Atlantic salmon, farmed, raw.
NutrientSea bassserving: 150 g (5.5 oz)Salmonserving: 125 g (4.5 oz)Difference
Calories97 kcal per 100 g (3.5 oz)146 kcal per serving208 kcal per 100 g (3.5 oz)260 kcal per serving+111 kcal per 100 g (3.5 oz)+115 kcal per serving
Protein18.4 g per 100 g (3.5 oz)27.6 g per serving20.4 g per 100 g (3.5 oz)25.5 g per serving+2 g per 100 g (3.5 oz)−2.1 g per serving
Carbohydrates0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
of which sugars0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
Fiber0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
Fat2 g per 100 g (3.5 oz)3 g per serving13.4 g per 100 g (3.5 oz)16.8 g per serving+11.4 g per 100 g (3.5 oz)+13.8 g per serving
of which saturated0.5 g per 100 g (3.5 oz)0.8 g per serving3.1 g per 100 g (3.5 oz)3.8 g per serving+2.5 g per 100 g (3.5 oz)+3 g per serving
Water78.3 g per 100 g (3.5 oz)117.5 g per serving64.9 g per 100 g (3.5 oz)81.1 g per serving−13.4 g per 100 g (3.5 oz)−36.3 g per serving
Protein per 100 kcal19 g9.8 g−9.2 g
Estimated satiety (1 to 5)5 / 53 / 5−2

In bold, the value more favorable to satiety when the gap is clear. Difference: Salmon minus Sea bass. Source: USDA FDC 175142 and 175167.

Per typical serving

With typical servings, 150 g (5.5 oz) of sea bass has about 146 kcal and 27.6 g of protein, and 125 g (4.5 oz) of salmon about 260 kcal and 25.5 g.

To get 20 g of protein you would need about 109 g of sea bass (105 kcal) or about 98 g of salmon (204 kcal).

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

By our estimate, sea bass is more filling per calorie than salmon: 5 versus 3 out of 5.

  • Sea bass: Calculation: 1 (base) + 1 (low energy density: 97 kcal/100 g) + 2 (protein: 19.0 g/100 kcal) + 0 (fiber: 0.0 g/100 kcal) + 1 (solid food with 78.3 g of water) = 5.
  • Salmon: Moderate energy density; a lot of protein per calorie.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Sea bass

  • If you want more protein per calorie: 19 g per 100 kcal.
  • If you want to eat more grams for the same calories: 97 kcal per 100 g.
  • If you prefer a lighter typical serving: about 146 kcal in 150 g (5.5 oz).
  • If you have nausea or fill up quickly: it carries our “Easy to digest” tag.

Salmon

  • If you eat very little: it carries our “Nutritious in small servings” tag.

On a GLP-1 medication

Sea bass. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate.

Salmon. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Sea bass: every nutrient, frequently asked questions, and similar foods.
  • Salmon: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Fish, sea bass, mixed species, raw (FDC ID 175142).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Fish, salmon, Atlantic, farmed, raw (FDC ID 175167).accessed .