Nutritional components of squid

Sea bass, also known as "Picking Fish," is a nutritious and popular seafood option. For every 100 grams of the edible portion, you get approximately 54 grams of actual food. This makes it a lean protein source that's both flavorful and healthy. In terms of calories, sea bass provides around 108 kcal per 100g, making it a great choice for those watching their intake. It’s rich in essential nutrients such as thiamine (B1), with 0.04 mg per serving, and riboflavin (B2) at 0.09 mg. The fish also contains a good amount of calcium (79 mg) and magnesium (41 mg), supporting bone and muscle health. With 17.1 grams of protein per 100g, sea bass is an excellent source of high-quality protein. It's low in fat, containing just 2.7 grams per serving, and offers 3.8 grams of carbohydrates, making it suitable for various dietary needs. Sea bass is also packed with important vitamins and minerals. It contains 2.5 mg of niacin (B5), 1.3 mg of iron, and 1.94 mg of zinc, all of which contribute to overall well-being. Additionally, it provides 0.68 mg of vitamin E and 14.31 micrograms of selenium, offering antioxidant benefits. Other notable nutrients include 17 micrograms of vitamin A, 130 mg of cholesterol, and 290 mg of potassium, which helps regulate fluid balance and support heart health. It also contains 193 mg of phosphorus and 41.2 mg of sodium, along with small amounts of copper, manganese, and other trace elements. Overall, sea bass is a nutrient-dense fish that can be a valuable addition to a balanced diet. Whether grilled, baked, or steamed, it offers a delicious way to enjoy a variety of essential vitamins and minerals.

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