Bass fish protein per 100g ranges from about 17–24 g depending on species and cooking method.
Bass is a broad label that covers freshwater bass, black sea bass, and striped bass. They share a lean profile with zero carbs and moderate fat. The protein number most people want is the per-100-gram figure. That single yardstick lets you compare bass with tuna, salmon, cod, chicken, or tofu without hunting for serving sizes. Below you’ll find clean numbers by species, raw vs. cooked figures, and simple ways to hit a protein target with real-world portions.
Bass Fish Protein Per 100G By Species
Protein shifts a little by species and by water type. Marine bass tend to land near the high-teens per 100 g when raw. Cooked fillets concentrate as moisture leaves the flesh, so the per-100-gram protein rises into the low-to-mid twenties. Freshwater bass often reads slightly higher than marine bass when measured raw, though values overlap. The table below sets a clear baseline using authoritative profiles for raw fish, plus a cooked benchmark.
| Bass Type (State) | Protein Per 100 g | Notes |
|---|---|---|
| Atlantic Striped Bass (raw) | ~17.7 g | NOAA nutrition profile, 100 g serving |
| Black Sea Bass (raw) | ~18.4 g | NOAA nutrition profile, 100 g serving |
| Sea Bass, mixed species (raw) | ~18.0 g | Common database average |
| Freshwater Bass, mixed species (raw) | ~19.0 g | USDA-derived data |
| Freshwater Bass, cooked (dry heat) | ~24.2 g | Moisture loss concentrates protein |
| Striped Bass, cooked (dry heat) | ~23 g | Typical cooked value |
| Black Sea Bass, cooked (dry heat) | ~23 g | Typical cooked value |
What Changes The 100G Number?
Three factors move the per-100-gram protein number: water content, cooking method, and cut. Raw fish holds more water, so protein per 100 g looks lower. When you bake, grill, or pan-sear, surface water leaves, pushing protein per 100 g higher even though total protein in the piece stays the same. Skin-on vs. skinless and trimming can nudge fat and moisture, but the effect on the 100 g number is small compared with cooking.
Raw Vs. Cooked Bass
Think of raw values as the baseline for shopping and menu math. If you plan to eat bass as sashimi or in a quick cure, your per-100-gram target sits near the high-teens. If you roast or air-fry a fillet, expect nearer 23–24 g per 100 g on the plate. The weight on your scale drops during cooking, yet the protein in that piece barely changes; it’s the denominator that shrinks. If you’re searching the term “bass fish protein per 100g,” use the ranges above to plan portions with confidence.
Species And Habitat
Striped bass is an anadromous species with lean flesh. Black sea bass is a smaller reef fish with similar leanness. Freshwater bass covers multiple species and often tests a touch higher in protein by weight. All remain low in carbs and sodium compared with processed seafood.
How Much Bass Reaches Your Protein Goal?
Here’s a quick guide for common goals. Use cooked numbers for most meals. If you’re weighing raw fish before cooking, add a small buffer because the fillet will lose water. The table keeps math simple by listing grams of cooked bass needed to reach a target using the ~24 g per 100 g cooked benchmark.
| Protein Target | Cooked Bass To Eat | Easy Serving Tip |
|---|---|---|
| 15 g | ~65 g cooked | Half a small fillet |
| 20 g | ~85 g cooked | About 3 oz cooked |
| 25 g | ~105 g cooked | Small fillet |
| 30 g | ~125 g cooked | Hearty lunch portion |
| 40 g | ~170 g cooked | Large fillet or tacos for two |
| 50 g | ~210 g cooked | Shareable platter |
| 60 g | ~250 g cooked | Two generous fillets |
Method Notes For Accurate Counts
Good numbers need named sources and matching units. Many labels list “per serving” data, which makes comparison hard. Look for datasets that publish raw fish per 100 g and cooked fish per 100 g separately. When a table uses “per 3 oz,” convert to 100 g so you can compare bass to snapper or chicken breast fairly. The links below are standard bearers for seafood nutrition and state per-100-gram protein for striped bass and freshwater entries compiled from USDA.
Authoritative Baselines
NOAA publishes a clear species page with 100 g raw values for Atlantic striped bass. For freshwater bass and cooked figures, the MyFoodData tool compiles USDA FoodData Central entries and lets you switch to a 100 g basis or a cooked style to match how you eat.
Practical Ways To Hit A Daily Target
Cooking bass is forgiving. The fish is firm, mild, and fast. That makes it easy to slot into a protein plan without adding heavy sauces. Use these simple patterns to land steady protein numbers while keeping salt and calories in check.
Simple 10-Minute Fillet
Pat a 120 g fillet dry. Lightly oil, salt, and pepper. Roast at high heat on a sheet until it flakes. That yields around 100 g cooked with ~24 g protein. Add lemon and herbs. Serve with greens and a grain for balance.
Taco Night Batch
Season 500 g raw bass with chili, garlic, and lime. Broil on a rack. You’ll net about 375–400 g cooked. That’s roughly 90–96 g protein for a small crowd. Hold texture by not overcooking; pull when just opaque.
Quick Poach For Meal Prep
Slip pieces into barely simmering salted water with bay and peppercorns. Chill in portions. Poached bass stays moist and reheats well. Two 130 g cooked portions give about 62 g protein across two meals.
Smart Comparison: Bass Vs. Other Proteins
Per 100 g cooked, bass sits in the same ballpark as cod and tilapia, a little under canned tuna, and below chicken breast. Where it shines is the balance of protein with low fat and zero carbs, plus marine omega-3s. If you track micronutrients, bass also supplies selenium and B12 while keeping sodium modest.
Why Your App Shows Different Numbers
Apps pull from varied databases and user entries. Some log raw, some cooked, some include skin, and many mix species. If an entry looks off, check whether it says “raw” or “cooked,” and whether the weight is “as purchased” or “edible portion.” Matching those details nearly always resolves the mismatch.
Buying, Handling, And Portioning
Choose bright, moist fillets with a clean sea smell. If buying whole fish, look for clear eyes, red gills, and springy flesh. Keep cold on the trip home. Store on ice in the fridge and cook within two days. For freezing, wrap tightly to limit air and label the date. Standard home freezers hold quality for a few months.
Portion Math For Planning
Most home cooks plan 120–150 g raw fillet per person. After cooking, that yields 100–120 g on the plate and around 24–29 g protein. For larger appetites or training days, scale to 180 g raw per person. That puts you near 30–35 g protein, which pairs nicely with fiber-rich sides.
Key Takeaways On Per-100-Gram Protein
Use 18 g per 100 g raw and ~24 g per 100 g cooked as fast math. Lean toward the lower end for marine bass and the upper end for freshwater. When you need a cited figure, lean on the NOAA page for striped bass and the USDA-derived entries for freshwater bass. Keep your units straight, weigh like-for-like, and you’ll hit your targets with little fuss. If you’re comparing options and want a quick phrase to search, “bass fish protein per 100g” will bring up the same core range you see here.
Label Tricks That Skew Numbers
Some packages list values for “edible portion” only, which removes bones and skin from the weight. Others show “as sold,” which can include glaze or extra water. When numbers seem off, check that line first. Matching the basis of weight to your kitchen scale keeps your per-100-gram math honest.
Sources Used For Numbers
Primary nutrient baselines referenced in this piece include NOAA’s species nutrition pages and USDA-derived datasets compiled by MyFoodData. Both present per-100-gram values and align closely for marine and freshwater bass.