Bream
Categories
| Macros | per 100 g |
|---|---|
| Calories | 104 kcal |
| Protein | 16.9 g |
| Fat | 4.0 g |
| Carbs | 0.0 g |
Bream is a mild, white-fleshed freshwater and saltwater fish, typically sold whole or filleted and cooked by grilling, baking, or pan-frying. It is a staple in Mediterranean and European cuisines, often served whole with herbs and lemon. Per 100 g, raw bream provides 104 kcal, 16.9 g of protein, 4 g of fat, and zero carbohydrates or fibre, making it a lean, protein-dense option. It is a notable source of potassium (347 mg per 100 g) and phosphorus (210 mg per 100 g), alongside 5.5 mcg of vitamin D and 65 mg of choline per 100 g. No glycemic index applies, as bream contains no carbohydrates. It fits pescatarian, gluten-free, dairy-free, keto, paleo, Mediterranean, and low-FODMAP dietary patterns.
How many calories in bream?
Raw bream contains 104 kcal per 100 g. A typical single fillet of around 150 g would provide approximately 156 kcal before cooking.
How much vitamin D is in bream?
Bream provides 5.5 mcg of vitamin D per 100 g, making it one of the more useful dietary sources of this fat-soluble vitamin among everyday fish. A 150 g fillet would deliver around 8.25 mcg.
Is bream keto-friendly?
Yes, bream is well suited to a ketogenic diet. It contains zero carbohydrates per 100 g and delivers 16.9 g of protein and 4 g of fat, fitting cleanly within keto macronutrient targets.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 104 kcal |
| Protein | 16.9 g |
| Fat | 4.0 g |
| Carbs | 0 g |
| Sugars | 0 g |
| Fiber | 0 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.78 g |
| Monounsaturated | 1.6 g |
| Polyunsaturated | 0.74 g |
| Trans | 0.091 g |
| Omega-3 | 0.11 g |
| Omega-6 | 0.090 g |
| Cholesterol | 66.0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 40.0 mg |
| Iron | 0.44 mg |
| Magnesium | 26.0 mg |
| Phosphorus | 210 mg |
| Potassium | 347 mg |
| Sodium | 43.0 mg |
| Zinc | 0.42 mg |
| Copper | 0.028 mg |
| Manganese | 0.040 mg |
| Selenium | 24.0 mcg |
| Iodine | 7.0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 14.0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 5.5 mcg |
| Vitamin E | 1.3 mg |
| Vitamin K | 0 mcg |
| Thiamin (B1) | 0.080 mg |
| Riboflavin (B2) | 0.10 mg |
| Niacin (B3) | 4.0 mg |
| Pantothenic acid (B5) | 0.21 mg |
| Vitamin B6 | 0.44 mg |
| Folate (B9) | 0 mcg |
| Vitamin B12 | 2.0 mcg |
| Choline | 65.0 mg |
