Sea Bass: Nutrition, Chilean Sea Bass and Black Sea Bass

Sea bass is a market name, not one fish. In US stores and restaurants it can mean black sea bass, striped bass, or Chilean sea bass, which the FDA fish chart lists as Patagonian toothfish. These fish differ in taste, fat content and mercury group, so the label matters. In USDA data, a 3-ounce cooked portion of sea bass has about 105 calories and 20 grams of protein. This guide covers sea bass nutrition from USDA, what Chilean sea bass and black sea bass are, where each sits in the FDA and EPA mercury advice, and whether sea bass is a healthy choice.

Peptide Labs does not sell sea bass or other seafood. This article is general nutrition information, not medical advice.

Which fish are sold as sea bass?

The FDA and EPA fish chart lists the main fish shoppers see under this name separately, and they land in different groups:

• Black sea bass: a white fish with mild, delicate flesh. The FDA chart places it in the lowest-mercury group.
• Chilean sea bass: the FDA chart lists it as “Chilean sea bass/Patagonian toothfish”. It is a rich, buttery white fish, often sold frozen or on restaurant menus. FDA places it in the middle “Good Choices” group.
• Striped bass: the chart lists “Striped bass (ocean)” in the “Good Choices” group. Freshwater bass, such as those caught by anglers in lakes, are a separate entry in USDA data.

If a menu or label just says sea bass, ask which fish it is. The answer changes the mercury group and the nutrition. Lean white fish with a similar mild taste, such as our sibling guide to mahi mahi and our tilapia guide, make useful comparisons.

Sea bass nutrition facts from USDA

These values come from the USDA FoodData Central SR Legacy entry for sea bass, mixed species, cooked with dry heat (FDC ID 173694), for the 3-ounce portion USDA lists. The entry does not say which species were sampled. Percent Daily Values use the FDA Daily Values.

Sea bass is a high-protein, low-sodium fish with a useful amount of selenium and phosphorus. Its omega-3 content, about two-thirds of a gram of EPA plus DHA per cooked portion in USDA data, is far higher than lean white fish, though still below oily fish such as sardines and mackerel. USDA lists no vitamin D value for the cooked entry; the raw sea bass entry (FDC ID 175142) lists vitamin D at 28% of the Daily Value per 100 grams, and our vitamin D foods guide puts that in context.

Chilean sea bass nutrition: what USDA does and does not list

The USDA SR Legacy database that our food guides use has no entry for Chilean sea bass or Patagonian toothfish, so there is no USDA value to quote. Do not assume the mixed-species sea bass numbers above apply. Its texture is richer than most white fish, so the exact numbers should come from the Nutrition Facts label on packaged frozen fillets. Restaurant portions are often large and served with butter or glazes, which add fat and sodium.

Is sea bass healthy? How the bass family compares

The table compares 100 grams of cooked fish in USDA SR Legacy data, including the other bass entries and two lean white fish.

All the bass entries deliver more EPA and DHA than mahi mahi or tilapia, and striped bass stands out for vitamin B12. Protein is similar across the board. So yes, sea bass is a nutritious, protein-rich fish, and black sea bass pairs that with a low mercury group. Our omega-3 guide explains EPA and DHA, our selenium guide covers that mineral, and our high-protein foods guide lists other protein sources.

Sea bass mercury: black sea bass vs Chilean sea bass

The FDA and EPA fish chart, written for people who might become or are pregnant or breastfeeding and for children, sorts fish into three mercury groups. Black sea bass is in the lowest-mercury group, alongside fish such as tilapia, freshwater trout, sardines and shrimp. Chilean sea bass (Patagonian toothfish) and ocean striped bass are in the middle “Good Choices” group. FDA advises eating fish from the “Good Choices” group less often than fish from the lowest-mercury group.

That means the type of sea bass matters most for people the chart is written for. If you are pregnant, breastfeeding, planning a pregnancy or feeding young children, use the FDA chart to plan which fish to eat and how often, and ask your clinician about your own situation. Our pescatarian diet guide covers ways to vary fish.

Allergy and food safety

• Fish allergy: fish is one of the nine major food allergens under US law, and the FDA names bass among its examples of bony fish. People with a fish allergy should avoid sea bass unless an allergist says otherwise.
• Mislabeling risk: because several fish share the name, ask the seller which species you are buying, especially if mercury group matters to you.
• Purines: if you have been told to watch purines, see our purines guide and ask your clinician how fish fits.
• Kitchen safety: keep fish cold, cook it until it is opaque and flakes easily, and follow the safe minimum temperature chart from FoodSafety.gov.

Sea bass is not linked to scombroid poisoning in the CDC list of typical scombroid fish, unlike mahi mahi, but all fish should be kept cold from the store to the pan. If you rely on capsules rather than fish for omega-3 fats, our krill oil vs fish oil comparison covers those products.

Frequently Asked Questions

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.

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