How many calories are in Chilean sea bass?
One cooked Chilean sea bass fillet weighs 101 g and carries 125 calories. Per 100 g the cooked fish runs 124 calories, almost all of it protein: 23.63 g, with 2.56 g of fat and no carbohydrate at all. The number people miss is the store label, which can double it.
You'd need to walk about 25 minutes to burn the 125 calories in one cooked fillet (101 g).
How long does it take to burn off 125 kcal of Chilean sea bass?
One cooked fillet (101 g) is 125 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 125 kcal |
|---|---|
| Walking, brisk | 25 min |
| Cycling, moderate | 16 min |
| Swimming, moderate | 18 min |
| Jogging | 15 min |
| Weight training, moderate | 28 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (101 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Chilean sea bass quick facts
- US servings, from one ounce to a restaurant fillet
- Raw, baked and the store-label problem
- Protein is the row that moves, not fat
- How does Chilean sea bass compare?
- Most popular chilean sea bass brands
- FAQ
Chilean sea bass quick facts
Chilean sea bass is a market name, not a species name. The fish sold under it is Patagonian toothfish, and USDA FoodData Central has no generic record under either label, only branded retail entries. The closest match with a cooked preparation and its own serving weights is SR Legacy 173694, "Fish, sea bass, mixed species, cooked, dry heat", which is what this page counts from. Dry heat means baked, broiled or grilled with nothing added.
That choice matters, and the retail labels disagree with it. Some brands print the generic sea bass numbers on a toothfish package; others print numbers that look far more like real toothfish. Both camps get their own section below, with the figures side by side.
| Nutrient | Per 100 g | Per 1 fillet (101 g) | % Daily Value |
|---|---|---|---|
| Calories | 124 | 125 | — |
| Total fat | 2.56 g | 2.6 g | 3% |
| Saturated fat | 0.66 g | 0.7 g | 3% |
| Carbohydrate | 0 g | 0 g | 0% |
| Dietary fiber | 0 g | 0 g | 0% |
| Protein | 23.63 g | 23.9 g | 48% |
| Sodium | 87 mg | 88 mg | 4% |
| Cholesterol | 53 mg | 54 mg | 18% |
| Potassium | 328 mg | 331 mg | 7% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
There is no total sugars or added sugars row here, and no trans fat row. This SR Legacy edition does not publish them, and in this case the gap tells you something: the fish has no carbohydrate at all, so there is nothing for sugars to come from. Sodium at 88 mg is what the fish brings on its own, before a single pinch from the shaker.
US servings, from one ounce to a restaurant fillet
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28 g | 35 kcal |
| 3 oz, cooked | 85 g | 105 kcal |
| One fillet, cooked | 101 g | 125 kcal |
| 4 oz portion, cooked | 113 g | 140 kcal |
| 6 oz restaurant fillet, cooked | 170 g | 211 kcal |
| Per 100 g | 100 g | 124 kcal |
The 101 g fillet and the 3 oz serving are the household measures USDA publishes for this record. The 1 oz, 4 oz and 6 oz rows are our own arithmetic from the USDA 100 g figure, not USDA servings, because those are the sizes you actually meet: a 4 oz portion is what most frozen packs are cut to, and 6 oz is the standard white-tablecloth plate.
Here is the trap in that table. All of those weights are cooked weights. If you weigh the fillet before it goes in the oven, you are weighing water that will not be on the plate, and you will log more calories than you eat.
Raw, baked and the store-label problem
| Version | Per 100 g | Typical portion | Calories |
|---|---|---|---|
| Raw fillet, USDA 175142 | 97 kcal | 4 oz (113 g) | 110 kcal |
| Baked or grilled, no added fat | 124 kcal | one fillet (101 g) | 125 kcal |
| Baked or grilled, small serving | 124 kcal | 3 oz (85 g) | 105 kcal |
| Pan-seared portion | 124 kcal | 4 oz (113 g) | 140 kcal |
| Restaurant fillet | 124 kcal | 6 oz (170 g) | 211 kcal |
| Store-label toothfish fillet, USDA 2634454 | 200 kcal | 6 oz (170 g) | 340 kcal |
Raw to cooked is the first split. Raw sea bass is 97 calories per 100 g and 18.43 g of protein; cooked it is 124 calories and 23.63 g. Nothing was added — water left. Run it backwards and roughly 129 g of raw fillet lands on the plate as the 101 g cooked one, which is our arithmetic from the two USDA rows rather than a published yield. Weigh after cooking whenever you can.
The second split is stranger, and it lives on the packaging. Sea Best Chilean Sea Bass Portions list 115 calories per 100 g, and Packers list 97, both close to the generic sea bass numbers. Open Nature Wild Caught Chilean Sea Bass Fillets list 200 calories per 100 g with 14.71 g of fat, and Krimson Frozen Chilean Sea Bass lists 198 with 14.87 g. That second pair reads like genuine Patagonian toothfish, a deep, oily fish. One GreenWise label sits alone at 321 calories per 100 g, high enough that we would treat it as an outlier rather than a target.
So the same 6 oz fillet is 211 calories on the USDA record and 340 on the Open Nature label, more than two and a half times the 125 of the small USDA fillet. If your package has a Nutrition Facts panel, log the panel. If it does not, the USDA cooked row is the safer default, and you should expect the real fish to be a little richer.
Protein is the row that moves, not fat
Look down the %DV column and one number is far ahead of the rest. A single 101 g cooked fillet covers 48% of the Daily Value for protein while using 3% of the fat allowance and 4% of the sodium allowance. Those percentages come from the FDA Daily Values on the Nutrition Facts label, based on a 2,000-calorie day.
Cholesterol is the quiet one. At 54 mg the fillet is 18% of the 300 mg Daily Value, six times its share of the fat allowance. That is normal for lean seafood and worth knowing rather than worrying about, especially if the rest of the day includes eggs or shrimp.
For the week, the Dietary Guidelines for Americans ask adults for about 8 oz of seafood, which is close to three of the 3 oz servings above, or 315 calories of fish across seven days. That is a small calorie cost for the protein it delivers. If you are watching sodium, note that the fish contributes 88 mg per fillet and the sauce contributes the rest.
How does Chilean sea bass compare?
| Fish | Per 100 g | US serving | Calories |
|---|---|---|---|
| Chilean sea bass, cooked | 124 kcal | one fillet, 101 g | 125 kcal |
| Monkfish, cooked | 97 kcal | 3 oz, 85 g | 82 kcal |
| Striped bass, raw | 97 kcal | 3 oz, 85 g | 82 kcal |
| Tilapia, raw | 96 kcal | 3 oz, 85 g | 82 kcal |
Read that column carefully before you draw a conclusion: monkfish is a cooked record, striped bass and tilapia are raw ones, so they are still carrying their water. At the same 3 oz cooked serving, sea bass is 105 calories, 23 more than any of the three.
Our take: for a lean-protein dinner on a calorie budget, the difference between these fish is trivial once you cook them, so pick on taste and price rather than on the panel. Chilean sea bass earns its place through fat that carries flavor and 23.9 g of protein in a small fillet, not through being the lightest thing in the case. The decision that actually moves your day is the label camp your package belongs to, 115 or 200 per 100 g, and the butter you finish it with.
Most popular chilean sea bass brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Sea Best Chilean Sea Bass Portions | 115 cal |
| Open Nature Wild Caught Chilean Sea Bass Fillets | 200 cal |
| GreenWise Wild Caught Chilean Sea Bass Fillets | 321 cal |
| Krimson Frozen Chilean Sea Bass | 198 cal |
| Packers 8 oz Chilean Sea Bass | 97 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Chilean sea bass FAQs
How many calories are in Chilean sea bass?
125 calories for a cooked 101 g fillet, or 124 calories per 100 g, using the USDA sea bass record. A 3 oz cooked serving is 105 and a 6 oz restaurant fillet is 211. Raw fish is lighter per gram, 97 per 100 g, because the water has not cooked off yet.
How many calories in a 6 oz Chilean sea bass fillet?
211 calories for 6 oz of cooked fillet, which is 170 g scaled from the USDA per-100-g figure rather than a USDA serving. That is the size most restaurants plate. Butter, oil and sauce are not in that number; the 211 covers the fish alone, so a finishing sauce sits entirely on top of it.
How much protein is in Chilean sea bass?
23.9 g of protein in a cooked 101 g fillet, which is 48% of the Daily Value on a 2,000-calorie diet. Per 100 g cooked it is 23.63 g. Raw fish shows less on paper, 18.43 g per 100 g, because cooking drives off water and concentrates what is left behind.
Is Chilean sea bass a fatty fish?
2.56 g of fat per 100 g in the USDA cooked sea bass record, which is only 3% of the Daily Value in a 101 g fillet. Real Patagonian toothfish is far richer: retail labels such as Open Nature list 14.71 g per 100 g and 200 calories, so your package decides the answer.
How many calories in baked Chilean sea bass?
125 calories for a baked 101 g fillet with nothing added, since dry heat is exactly the preparation the USDA record covers. A 3 oz piece is 105 and a 4 oz portion is 140. Every spoon of butter or oil you bake it in lands on top of those figures, not inside them.
Chilean sea bass vs regular sea bass calories?
124 calories per 100 g for both, because USDA publishes no separate record for Patagonian toothfish and the generic cooked sea bass entry is what the database offers. Retail toothfish labels tell a different story at 198 to 200 calories per 100 g, with close to six times the fat of the USDA row.
Is Chilean sea bass high in mercury?
105 calories in a 3 oz cooked serving, and mercury is a separate question from calories. The FDA advice on eating fish places Chilean sea bass in its Good Choices group, meaning one serving a week for people who are pregnant or feeding young children. Other adults can eat it more often.
Is Chilean sea bass keto friendly?
0 g of carbohydrate per 100 g, so the fish fits any low-carb plan on the macro side. A 101 g cooked fillet is 125 calories, 23.9 g of protein and 2.6 g of fat. If you want more fat alongside it, that comes from what you cook it in, not from the fish.
Similar foods
- Egg Foo Yung — 108 cal per patty
- Shrimp Lo Mein — 242 cal per cup
- Snow Cone — 256 cal per snow cone
- Chicken Chow Mein — 288 cal per cup
- Half And Half — 20 cal per tbsp
- Olive — 26 cal for 5 large olives
Count it without the math
Point the camera at the plate and BodyPal counts the fillet for you, skin and sauce included.
