Bass Fish Nutrition Facts and Health Benefits

prepared sea bass filets


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White fish, like bass, is one of the most nutritious foods you can eat. It is chock full of high-quality protein, omega-3 fatty acids, and selenium. Plus, it is low in calories with 124 calories for a 3-ounce (85 gram) portion. And whether you eat sea bass, striped bass, or any other bass, the health benefits and nutrition facts are virtually the same.

Bass Nutrition Facts

This nutrition information for 3 ounces (85 grams) of cooked bass is provided by the USDA.

  • Calories: 124
  • Fat: 4.02g
  • Sodium: 76.5mg
  • Carbohydrates: 0g
  • Fiber: 0g
  • Sugars: 0g
  • Protein: 20.6g

Carbs

There are no carbs in bass.

Fats

Three ounces (85 grams) of cooked bass contain 4.02 grams of dietary fats. Of the total fats, 0.85 grams are from saturated fats, 1.56 grams from monounsaturated fatty acids, and 1.16 grams from polyunsaturated fatty acids.

Bass contains about 0.5 grams of the omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). EPA and DHA are the most important omega-3 fatty acids that you need from your diet.

They are found mostly in animal protein and algae. EPA and DHA provide health benefits including protection against cancer, cardiovascular disease, rheumatoid arthritis, Alzheimer’s disease, ADHD, and more.

Protein

One 3-ounce (85 gram) serving of cooked bass provides 20.6 grams of protein. Fish provide high-quality protein that is easily digested and contains all nine essential amino acids. Essential amino acids are required for growth and nitrogen balance.

Bass is also an excellent source of the essential amino acid leucine, containing 1.67 grams per 3-ounce (85 gram) cooked serving. Leucine is a branched-chain amino acid (BCAA) that’s important for building and repairing muscle. It has been shown to help prevent muscle loss in the elderly.

Vitamins and Minerals

One 3-ounce (85 gram) serving of cooked bass provides several important vitamins and minerals including potassium, selenium, and vitamin B12. Selenium plays a critical role in DNA synthesis, reproduction, thyroid hormone metabolism, and protection from oxidative stress and free radicals, while potassium plays a role in cell function by way of maintaining fluid balance within cells.

Bass provides 25% of the recommended dietary allowance (RDA) for selenium and 11% of the RDA for potassium. Vitamin B12 also is important for normal DNA production and helps keep blood and nerve cells healthy. One 3-ounce (85 grams) serving of cooked bass provides 79% of the RDA for vitamin B12.

Calories

Bass is low in calories—a 3-ounce serving (85 grams) provides 124 calories. Protein accounts for 66% of the total calories, while fat provides 29% of the total calories.

Health Benefits

Among the list of health benefits, bass provides immune system support, prevents B12 deficiency, and combats anxiety and depression. Here are the potential health benefits of bass.

Promotes Weight Management

Not only is bass a low-calorie food ideal for weight management, but it is also rich in quality protein. A protein-rich diet helps build and preserve muscle and increases satiety after a meal.

One review of data published in the American Journal of Clinical Nutrition found that higher-protein diets provided improvements in body weight, appetite control, and cardiometabolic risk factors.

Provides Immune System Support

Selenium is a trace mineral that acts as a powerful antioxidant in the body. This micronutrient provides several health benefits including strengthening the immune response. A selenium-rich diet will help you develop a barrier against infections and illnesses, like the cold and flu.

Plus, selenium helps strengthen immune cells to fight against invading organisms and free radicals. It is important to eat selenium-rich foods to improve the function of your immune system.

Helps Prevent Anemia

Vitamin B12 is an essential micronutrient that must be acquired through diet. B12 is found primarily in animal products including meat, fish, dairy, and eggs. Without adequate B12 in your diet, you are at a greater risk of developing vitamin B12 anemia.

Anemia means your body does not have enough red blood cells to transport oxygen where it needs to go. This leads to weakness and fatigue. If left untreated, you could experience infertility, heart conditions, problems with the nervous system, birth defects, pregnancy complications, and even heart failure.

Most people do not have trouble eating enough vitamin B12. However, it is challenging to reach daily B12 needs if you are following a vegan-style diet where animal products are not included. Also, if you are taking medication or have a pre-existing condition that hinders B12 absorption, a supplement may be ideal in your situation.

Improves Heart Health

Heart attack and stroke remain the leading causes of death in the United States. A diet rich in omega-3 containing foods like bass has been shown to have several heart health benefits.

These benefits include improvements in blood triglycerides, preventing LDL (bad cholesterol) levels from rising, and raising “good” HDL cholesterol. Plus, omega-3s have been shown to benefit heart health by reducing inflammation and blood pressure.

Offers High-Quality Protein Source

Bass is one of the leanest protein sources available. It offers 20 grams of high-quality protein for every 3-ounce cooked portion—that is about 6 grams of protein per ounce.

Bass also is a complete protein containing all nine essential amino acids and is an excellent source of leucine, the amino acid responsible for building and preserving muscle.

Allergies

Allergies to fish are one of the top eight food allergies in the U.S. If you have a fish allergy, you should not eat bass. Keep in mind that, unlike other food allergies that are diagnosed in babies and young children, allergies to fish can develop in adulthood. In fact, one study found that 40% of people allergic to fish had no problems eating fish until they were adults.

Symptoms of a fish allergy may include a skin rash, hives, nausea, stomach cramps, vomiting, diarrhea, headaches, and even life-threatening anaphylaxis. If you suspect you may have developed a fish allergy, contact a healthcare provider. They can perform testing to help identify your allergies.

While some allergists advise people with a fish allergy to avoid eating all fish, it may be possible for someone allergic to one type of fish to safely eat other kinds. If you are allergic to a specific type of fish, talk to your allergist about whether other varieties are safe for your to eat.

Adverse Effects

All varieties of bass are high in mercury. Due to the high mercury content, pregnant people, nursing parents, and children may want to limit bass or select another type of fish.

Bass is also high in potassium. Those with kidney disease should avoid bass or consult with a healthcare provider before including it in their diet.

Varieties

There are several species of bass found in both freshwater and saltwater. What you find in local markets is usually sourced from saltwater.

The most common bass species include striped bass, sea bass, and white bass. Generally, bass flesh is white, delicate, and flaky. However, the specific flavor will depend on the type of bass you are eating.

Storage and Food Safety

Fresh bass can be stored in the refrigerator in an airtight container for up to 2 days. Raw fish can be frozen for up to 3 months, wrapped tightly in plastic wrap while cooked fish can be stored in the refrigerator in an airtight container for up to 4 days. You can freeze cooked fish in an airtight container for up to 3 months.

If fresh or raw fish has been left out at room temperature for longer than 2 hours, or if it develops an odor it should be discarded. This time range reduces if it is a hot day or if the temperature where it was left out is greater than 90 degrees Fahrenheit.

How to Prepare

Bass cooks quickly and easily and does not require much seasoning. It can be pan-fried, baked, broiled, poached, grilled, or cooked in a soup or stew.

To pan-fry bass, gently pat the fillet dry with a paper towel. Season both sides lightly with salt and pepper. Add a small pat of butter or olive oil to the pan and once hot cook the fish over medium-high heat.

Allow the fish to cook for about 4 minutes. Using a spatula, gently flip the fish over and allow to cook an additional 3 to 4 minutes until the fish is cooked through and flaky. Top with a squeeze of lemon and serve immediately.

Recipes

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Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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