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Branzino is the Italian market name for the European sea bass, Dicentrarchus labrax, a mild white fish often roasted or grilled whole. The USDA SR Legacy database has no branzino entry, so this guide uses the nearest USDA entry, sea bass of mixed species, and labels it as such: a 3-ounce cooked portion has about 105 calories and 20 grams of protein in that entry. Below you will find branzino nutrition from that labeled entry, what research shows about farmed branzino compared with wild fish, where the FDA mercury chart does and does not help, and simple safety notes, so you can decide whether branzino is healthy for your plate.
Peptide Labs does not sell fish or seafood products. This article is general nutrition information, not medical advice. For a lean reef fish with a different set of cautions, see our sibling grouper guide.
Key Takeaways
- Branzino is the European sea bass, Dicentrarchus labrax; USDA SR Legacy has no entry for it.
- The nearest USDA entry, sea bass of mixed species, has about 105 calories and 20.1 g of protein per 3 ounces cooked.
- A 2019 review says more than 96% of the species' production in 2016 came from fish farms.
- Studies comparing farmed and wild fish found only small differences in composition.
- The FDA and EPA mercury chart does not list branzino by name, so no mercury group can be assigned.
What is branzino fish?
Branzino is one of several European names for Dicentrarchus labrax. A 2019 review in Animal Genetics describes it as a marine fish of key economic and cultural importance in Europe, made up of two lineages, one Atlantic and one Mediterranean. The same review says the species is now more an aquaculture fish than a wild-caught one, with more than 96% of production in 2016 coming from farms, even though modern rearing methods only date from the late 1980s.
The name causes confusion in US shops because many unrelated fish are sold as some kind of bass. The FDA mercury chart, for example, lists Chilean sea bass, which it equates with Patagonian toothfish, and black sea bass and ocean striped bass, all different species from branzino. This article is only about Dicentrarchus labrax.
Branzino nutrition: the USDA gap and the nearest entry
There is no branzino, European sea bass or Dicentrarchus labrax entry in USDA SR Legacy. The nearest entry is cooked sea bass, mixed species, dry heat (FDC 173694). USDA does not say which species are in that mix, so read the values below as an estimate for a similar lean bass, not as measured branzino data. Percent Daily Values use FDA reference values.
| Nutrient (nearest entry: sea bass, mixed species) | Per 3 oz cooked (85 g) | % Daily Value |
|---|---|---|
| Calories | 105 kcal | n/a |
| Protein | 20.1 g | 40% |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.6 g | 3% |
| Cholesterol | 45 mg | 15% |
| Sodium | 74 mg | 3% |
| Potassium | 279 mg | 6% |
| Selenium | 39.8 mcg | 72% |
| Vitamin B6 | 0.39 mg | 23% |
| Phosphorus | 211 mg | 17% |
| Magnesium | 45 mg | 11% |
| Vitamin B12 | 0.26 mcg | 11% |
| EPA plus DHA (omega-3) | 0.65 g | no DV |
| Carbohydrate | 0 g | 0% |
One cooked fillet in that USDA entry weighs 101 g and has about 125 calories and 24 grams of protein. The cooked entry gives no vitamin D value; the raw sea bass entry (FDC 175142) lists 28% of the Daily Value for vitamin D per 100 grams, a reminder that some fish supply this vitamin, as our vitamin D foods guide explains.
How the nearest entry compares with other fish
Per 3-ounce cooked portion, in USDA SR Legacy entries:
| Fish (cooked, dry heat) | Calories | Protein | Fat | EPA plus DHA |
|---|---|---|---|---|
| Sea bass, mixed species (FDC 173694), nearest entry | 105 kcal | 20.1 g | 2.2 g | 0.65 g |
| Striped bass (FDC 174228) | 105 kcal | 19.3 g | 2.5 g | 0.82 g |
| Grouper, mixed species (FDC 171963) | 100 kcal | 21.1 g | 1.1 g | 0.21 g |
| Atlantic cod (FDC 171956) | 89 kcal | 19.4 g | 0.7 g | 0.13 g |
| Atlantic salmon, farmed (FDC 175168) | 175 kcal | 18.8 g | 10.5 g | 1.83 g |
In these USDA entries, the bass-type fish sit between very lean white fish such as cod and oily fish such as salmon, sardines and trout. Our omega-3 guide explains why EPA and DHA are tracked separately.
Farmed branzino vs wild: what studies found
Because most branzino on the market is farmed, the practical question is whether farming changes the fish. The research points to modest differences rather than a clear winner:
- A 2007 review in Aquaculture compared farmed and wild sea bream and European sea bass across published studies. For sea bass, the only significant difference in composition it found was higher ash (mineral) content in farmed fish.
- A 2005 study in Aquaculture of 14 wild and 11 farmed sea bass found that farmed fish had more moisture and protein, total fat did not differ significantly, farmed fish had more saturated and monounsaturated fat, wild fish had more polyunsaturated fat, and total omega-3 did not differ significantly.
- A 2008 study in the International Journal of Food Science and Technology found that the fatty acid profiles of farmed sea bass and sea bream fillets reflected their commercial feeds, so results from one farm may not match another.
Labels are a second issue. In a 2010 study in the Journal of Agricultural and Food Chemistry, researchers analyzed European sea bass sold in retail stores. Of 33 fish declared wild, their two statistical methods classified 10 and 11 as not truly wild. If the farmed or wild claim matters to you, a seller who can name the farm or fishing area is worth seeking out.
Is branzino healthy? Mercury and other questions
Going by the nearest USDA entry, branzino-type fish are lean and high in protein, with a large share of the Daily Value for selenium and B6 and more omega-3 fat than the leanest white fish. That fits how fish appears in eating patterns such as the one in our Mediterranean-style eating guide and our pescatarian diet guide.
Mercury is harder to pin down. The FDA and EPA advice about eating fish does not list branzino, European sea bass or Dicentrarchus labrax by name. It lists black sea bass in the lowest-mercury group and ocean striped bass and Chilean sea bass in the middle group, but those are different species, so their groups cannot simply be borrowed. If you are pregnant, breastfeeding or feeding young children, ask your clinician how an unlisted fish fits, or choose from species the chart does list.
Cooking branzino and safety notes
- Whole fish: branzino is often sold whole, gutted and scaled. Roasting or grilling it whole keeps the flesh moist; watch for the fine bones when serving.
- Cooking temperature: FoodSafety.gov lists 145 degrees Fahrenheit for fin fish, or cook until the flesh is opaque and flakes easily with a fork.
- Allergy: fish is one of the nine major food allergens under US law, and FDA lists bass among its examples of bony fish. Labels must name the species.
- Selenium: our selenium guide covers this mineral and other foods that supply it.
Frequently Asked Questions
What kind of fish is branzino?
Branzino is the European sea bass, Dicentrarchus labrax, a marine fish of Europe with Atlantic and Mediterranean lineages. Branzino is its Italian market name.
Is branzino farmed or wild?
Mostly farmed. A 2019 review in Animal Genetics says more than 96% of the species’ production in 2016 came from aquaculture.
Is branzino high in mercury?
The FDA and EPA chart does not list branzino by name, so it has no official mercury group. Related names on the chart are different species.
How many calories are in branzino?
USDA has no branzino entry. The nearest entry, cooked sea bass of mixed species, has about 105 calories per 3 ounces.
Is farmed branzino less nutritious than wild?
Studies found small differences: a 2007 review saw only higher ash in farmed sea bass, and a 2005 study found no significant difference in total fat or total omega-3.
Can you eat branzino skin?
Yes. The skin is usually scaled and left on for roasting or grilling, where it crisps.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Grouper Fish: Nutrition, Mercury, Ciguatera and Is Grouper Healthy?, Sea Bass: Nutrition, Chilean Sea Bass and Black Sea Bass, Mediterranean Diet: What It Is, Food List and What the Research Shows.