Seafood
Bass
A lean, protein-rich fish commonly found in freshwater and saltwater, known for its mild taste and versatility in cooking.
Bass is a nutrient-dense white fish available in both freshwater and saltwater varieties, prized for its mild flavor and firm texture.
protein-dense marine or freshwater food
Typical serving · 85g
Common varieties · sea bass, striped bass, largemouth bass, chilean sea bass, smallmouth bass
Overall context score across nutrition, safety, and diet fit
At a glance
Quick facts
Simple indicators based on nutrition, processing, and diet fit.
The story
What makes it unique
Bass provides high-quality complete protein with zero carbohydrates. Digestion speed is moderate due to protein density. Satiety is high because of protein and fat content, particularly in sea bass which offers beneficial omega-3 fatty acids. As a minimally processed whole food, it retains its native micronutrient profile.
Varieties: sea bass · striped bass · largemouth bass · chilean sea bass · smallmouth bass
Per 100g
Nutrition breakdown
Macro balance and key metrics at a glance.
Energy
Density 1.24 kcal/g
Protein
Carbs
Fat
Fiber
Sugar
0 g
Sodium
69 mg
Potassium
328 mg
Glycemic index
0
Glycemic load
0
Water content
75%
Standout compounds
Nutrient highlights
Protein
highSupports muscle growth and tissue repair
Omega-3 Fatty Acids
moderateReduces inflammation and supports heart health
Vitamin B12
highEssential for nerve function and red blood cell formation
Selenium
moderateActs as an antioxidant and supports thyroid function
Wellness map
Health scores & processing
NOVA processing scale
minimally processed · Whole food
Fresh or frozen bass is a whole, unmodified animal food requiring no added ingredients.
Diet compatibility
- Weight loss
- Muscle gain
- Diabetes
- Gut health
- Low carb
- High protein
- Heart health
Relative standing
Food rankings
Qualitative ranks compared to similar whole foods.
- Satietygood
- Blood sugarexcellent
- Nutrient densitygood
- Fitness fuelexcellent
- Processing qualityexcellent
Eat with confidence
Food safety profile
Mercury content varies by species and habitat; Chilean sea bass carries a higher mercury burden than freshwater or striped bass. Farmed varieties may involve antibiotic use.
Evidence confidence 85%
- Pesticideslow
- Antibioticsmoderate
- Heavy metalsmoderate
- Contaminationmoderate
Watch for
- mercury
- PCBs
- microplastics
Safer choices
US farmed striped bass or wild-caught smallmouth bass generally have lower mercury levels than Chilean sea bass.
Prep tips
Cook thoroughly to an internal temperature of 145°F (63°C) to eliminate potential parasites. Avoid cross-contamination with raw fish juices.
Chilean sea bass carries higher mercury advisories; farmed sea bass may have antibiotic residues depending on country of origin.
Deep dive
Health analysis
How this food may fit different goals and preparation choices.
Weight loss
High protein and moderate fat increase satiety, making it easier to control overall calorie intake.
Blood sugar
Zero carbohydrates result in no glycemic impact, making it highly stable for blood sugar management.
Fitness & energy
Rich in complete protein and B vitamins, supporting muscle repair and energy metabolism post-workout.
Gut health
Easily digestible protein source, though it lacks dietary fiber needed for optimal gut motility.
Processing quality
Whole food with no additives; nutritional integrity is fully preserved when fresh or flash-frozen.
Food safety
Mercury exposure is the primary concern, varying significantly by species and sourcing location.
Common mistakes
Overcooking dries out the lean flesh, and assuming all bass varieties have the same mercury profile.
Best preparation
Baking, grilling, or pan-searing with minimal added fats preserves its natural nutrient profile.
Practical guide
Best use cases
When and how this food fits real eating patterns.
post-workout recovery
High protein content supports muscle protein synthesis after exercise.
low-carb dinner base
Zero carbs make it an ideal centerpiece for ketogenic or diabetic meal plans.
weight management meals
Low energy density and high satiety help control hunger during calorie deficits.
Balance sheet
Pros & cons
Upsides
- Excellent source of complete protein
- Zero carbohydrates with no glycemic impact
- Good source of heart-healthy omega-3s, especially sea bass
- Rich in B vitamins for energy metabolism
- Versatile and easy to cook
Trade-offs
- Mercury content can be high in certain species like Chilean sea bass
- Farmed varieties may involve antibiotic use
- Lacks dietary fiber
- Overfishing concerns with some varieties like Chilean sea bass
Fit check
Who is it for?
Great match
- low-carb diets
- post-workout recovery
- blood sugar control
- high-volume low-calorie eating
Consider alternatives
- strict low-mercury diets during pregnancy
- plant-based diets
- high-fiber diets unless paired with vegetables
Side by side
How it compares
Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.
This food
Bass
VS85% alike
Compare with
Cod
Cod is leaner and lower in calories, while bass offers more healthy fats and a richer flavor for satiety.
Cod is lower in calories for strict dieting, while bass provides more healthy fats and flavor.
This food
Bass
VS75% alike
Compare with
Salmon
Salmon provides significantly more omega-3 fatty acids, while bass is lower in overall fat and calories.
Salmon is the clear winner for omega-3s, but bass is leaner for low-calorie diets.
This food
Bass
VS80% alike
Compare with
Tilapia
Bass has a better omega-3 to omega-6 ratio and higher nutrient density, whereas tilapia is cheaper and milder.
Bass offers superior omega-3 benefits and nutrient density compared to tilapia.
This food
Bass
VS85% alike
Compare with
Trout
Both are good protein sources, but trout generally offers more omega-3s and has a slightly higher fat content than freshwater bass.
Trout provides more omega-3 fatty acids, while bass is a slightly leaner option.
This food
Bass
VS90% alike
Compare with
Halibut
Halibut is leaner and firmer, while sea bass has a softer texture and higher fat content.
Halibut is leaner with a firmer bite, while bass offers more fat for moisture and satiety.
This food
Bass
VS85% alike
Compare with
Snapper
Snapper is leaner with a firmer texture, while bass provides more dietary fat and a richer mouthfeel.
Snapper is lower in fat, while bass provides more natural oils for flavor and fullness.
This food
Bass
VS70% alike
Compare with
Tuna
Tuna is higher in protein and mercury, while bass offers a softer texture and lower protein density per calorie.
Tuna packs more protein but also more mercury, while bass is a leaner, milder alternative.
This food
Bass
VS65% alike
Compare with
Swordfish
Swordfish is much higher in mercury and fat, while bass is a safer, more frequent meal choice.
Bass is significantly lower in mercury, making it a much safer regular choice than swordfish.
This food
Bass
VS80% alike
Compare with
Catfish
Catfish is often farmed with lower omega-3 content, while bass generally offers a better nutritional profile.
Bass provides a cleaner omega-3 profile and fewer contaminants compared to typical farmed catfish.
This food
Bass
VS85% alike
Compare with
Mahi Mahi
Mahi mahi is leaner and lower in calories, while bass provides more fat for satiety and cooking moisture.
Mahi mahi is leaner for strict calorie counting, while bass offers slightly more healthy fats.
Common questions
FAQ
Answers aligned with how people search for this food.
Is bass good for weight loss?
Yes, bass is high in protein and low in calories, which promotes satiety and helps control appetite during a calorie deficit.
Is bass high in mercury?
Mercury levels vary; Chilean sea bass is high in mercury, while striped and freshwater bass are moderate to low. Choosing smaller, lower trophic level bass reduces exposure.
Can diabetics eat bass?
Yes, bass contains zero carbohydrates and will not spike blood sugar, making it an excellent choice for diabetes management.
How much protein is in bass?
A 100g serving of raw bass provides approximately 20 to 24 grams of high-quality complete protein.
Is sea bass the same as Chilean sea bass?
No, true sea bass is a different species with lower fat and mercury. Chilean sea bass is actually Patagonian toothfish.
Is bass keto-friendly?
Yes, bass is naturally carb-free and fits perfectly into a ketogenic or low-carb diet.
What are the best ways to cook bass?
Baking, grilling, and pan-searing are ideal methods that preserve moisture and nutrients without adding excess calories.
Is farmed bass safe to eat?
Farmed bass is generally safe but may carry a higher risk of antibiotic residues compared to wild-caught; look for sustainably certified options.
Transparency
Data confidence
Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.
Nutrition data
Health analysis
Food safety
Comparisons