Is Seabass Considered a Fatty Fish? The Definitive Guide

December 3, 2025 •

3 min read

While many assume all fish are created equal, a 3-ounce serving (85 grams) of cooked bass contains approximately 4 grams of dietary fat. However, the real question for health-conscious consumers is, 'Is seabass considered a fatty fish?' and the answer is more nuanced than a simple yes or no.

Quick Summary

An exploration of seabass's fat content reveals it is a lean to moderately fatty fish, depending on the species and source. Its nutritional profile, including omega-3 fatty acids, is comparable to some, but not all, other popular white and oily fish.

Key Points

Not a True Fatty Fish: Seabass is more accurately categorized as a lean to moderately fatty fish, not an oily fish like salmon or mackerel.
Moderate Omega-3s: It contains beneficial omega-3 fatty acids, but in smaller amounts compared to genuinely oily fish.
Wild vs. Farmed Differences: Farmed seabass typically has a higher fat content than its wild-caught counterpart due to controlled diets.
Versatile and Nutritious: With its balance of protein, vitamins, and minerals, seabass is a healthy and adaptable protein source for many diets.
Texture, Not Just Fat: The moderate fat content gives seabass a desirable moist, buttery texture when cooked, making it a culinary favorite.
Sits in the Middle: Nutritionally, seabass falls between very lean white fish (like cod) and very oily fish (like salmon).

Understanding the Nutritional Profile of Seabass

To determine if seabass is considered a fatty fish, one must examine its nutritional composition, which can vary by species and whether it is wild-caught or farmed. Generally speaking, most species of seabass are classified as a lean or moderately lean fish. This places it in a different nutritional category than fattier counterparts such as salmon, mackerel, and herring.

Fat and Omega-3 Content in Seabass

Seabass contains a valuable amount of polyunsaturated fatty acids, particularly the beneficial omega-3s (EPA and DHA), though in lesser quantities than oily fish. For example, a 100g portion of seabass can contain around 0.5 to 1.2 grams of omega-3s, while a comparable portion of salmon can have significantly more. This makes seabass a good source of lean protein and essential nutrients, but not a primary source of omega-3s in the same vein as fatty fish.

Wild vs. Farmed Seabass Fat Content

There is a notable difference in fat content between wild-caught and farmed seabass. Farmed seabass often has a higher fat content due to controlled feeding practices, while wild seabass tends to be leaner. This is a crucial distinction for those monitoring their fat intake. For example, some commercially farmed European seabass may have a lipid content of around 4.4g per 100g, whereas leaner wild-caught versions will have less.

Seabass's Place in a Balanced Diet

Because of its moderate fat content, seabass offers a middle ground between very lean white fish like cod and very fatty fish like salmon. It provides a good source of high-quality protein, essential vitamins (such as B12), and minerals (like selenium and phosphorus). This versatility makes it an excellent choice for a variety of cooking methods and dietary plans, including low-calorie or Mediterranean-style diets.

Culinary and Health Considerations

Culinary experts note that seabass's moderately fatty flesh contributes to a moist, buttery texture when cooked. The specific preparation method can influence the final nutritional profile; for instance, poaching or steaming retains more of its natural lean character, while pan-searing with added fats will increase the overall fat content. The mild flavor of seabass is also a major advantage, making it a popular and adaptable protein for many different recipes.

Comparison of Common Fish Fat Content


Fish Type	Fat Content (approx. per 100g)	Primary Classification	Omega-3 Content	Notes
European Seabass	4-11g	Lean to Moderately Fatty	Moderate	Content varies significantly between wild and farmed.
Atlantic Salmon	10-20g	Fatty/Oily	High	A benchmark for fatty fish, rich in omega-3s.
Cod	<1g	Very Lean	Low to Moderate	A staple lean white fish.
Mackerel	20-25g	Very Fatty/Oily	High	One of the highest omega-3 sources.
Haddock	<1g	Very Lean	Low	Another common example of lean white fish.

The Takeaway

Ultimately, classifying seabass as a 'fatty fish' depends on the specific context and the individual species. While it is not as high in fat as true oily fish like salmon, it contains more fat and omega-3s than very lean white fish like cod. Therefore, it occupies a valuable middle ground, offering a tasty and nutritious balance of protein and healthy fats. Its specific nutritional profile can be adjusted by choosing between wild-caught and farmed varieties, as well as by different cooking methods.

Conclusion: A Moderate Fat Contributor

In summary, seabass is not traditionally classified as a fatty fish, though its fat content is higher than that of many other whitefish. It is better described as a moderately fatty or lean fish, particularly the wild-caught variants. The presence of healthy polyunsaturated fats, including beneficial omega-3s, makes it a healthy and flavorful addition to any diet. For those seeking maximum omega-3 intake, seabass is a good supplemental source, but fattier fish like salmon remain the top choice.

Reference Link

For more detailed nutritional information on seabass, visit The Fish Society's guide to Sea Bass.

Frequently Asked Questions

Salmon and seabass are both healthy choices, but salmon is significantly higher in beneficial omega-3 fatty acids. While seabass is a great source of lean protein and other nutrients, those prioritizing omega-3 intake may find salmon a better option.

The fat content in seabass can vary. A 3-ounce (85 gram) serving of cooked bass contains approximately 4 grams of fat. However, certain farmed varieties may have a higher fat content than wild-caught seabass.

Lean fish contain less than 5% fat by weight, while fatty fish have a higher percentage. This classification is important for determining the primary nutrient profile, particularly the concentration of omega-3s. Seabass falls somewhere in between.

No, they are different species. Chilean seabass, or Patagonian toothfish, is known for being quite lean, whereas European seabass has a more moderate fat content.

Yes, generally, farmed seabass contains more fat than wild-caught seabass due to controlled diets and living conditions. This higher fat content can also mean a different omega-3 profile.

Seabass is a good, but not excellent, source of omega-3 fatty acids compared to oily fish like salmon or mackerel. It provides a healthy dose of these fats, but you'd need to consume it more frequently to match the intake from fattier fish.

Your choice depends on your nutritional goals. Choose seabass for a delicious, moist, and versatile lean protein. Opt for a fattier fish like salmon if you are specifically looking to maximize your omega-3 intake.