Bream
Food · Protein · Food, Typed Supps
A common Australian fish that’s genuinely rich in omega-3.
Stage by stage
- Intake (Chewing & digestion begins): Chewing begins breaking down the fillet’s protein and fat structure.
- Stomach (Protein digestion starts): Stomach enzymes begin breaking down the fish protein.
- Small intestine (Fat & protein absorbed): Omega-3 fats are absorbed alongside dietary fat; protein is broken into amino acids.
- Bloodstream & tissues (Incorporated into cell membranes): Omega-3 fats are incorporated into cell membranes throughout the body, including heart tissue.
Timing
Any meal; the fat content helps absorb its own fat-soluble nutrients.
Time to effect
- Weeks: Regular intake gradually shifts cell membrane fatty acid composition.
Allergens
Contains: Fish. Derived from what this food is, not from a product label.
Eating patterns
Fits: Pescatarian, Kosher, Keto, Gluten-free. Depends on the product: Halal, Low-FODMAP.
Satiety
174 on the satiety index, where white bread is 100 — high. Modelled from the Holt et al. (1995) measurements.
Environmental footprint
13.6 kg CO2e and 3691 litres of freshwater per kg, matched to "Fish (farmed)" in Poore & Nemecek (2018), Science 360.
Cost band
Mid — roughly £11 per kg, as a band midpoint rather than a price.
Key nutrients
Nutrition per 100g
- Calories: 124.5
- Protein: 19.6g
- Carbohydrate: 0g
- of which sugars: 0g
- Fat: 5.1g
- of which saturated: 1.8g
- Fibre: 0g
- Sodium: 84mg
Food vs. supplement
A 100g serving supplies close to 1g of combined omega-3s — comparable to a standard fish oil capsule — plus protein, B6, and biotin that the capsule doesn’t provide.
Kitchen tip
Bake or grill whole, skin-on — bream has a firm texture that holds together well on the barbecue.
Common myth
"Only well-known fish like salmon and sardines are worth eating for omega-3." In reality: Bream’s omega-3 content per 100g genuinely rivals fish specifically prized for it — it just doesn’t have the same marketing.
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