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Striped bass Nutrition facts

Striped bass is a medium to large, ray-finned fish living in the temperate Atlantic coastal waters from the St. Lawrence estuary in southeastern Canada to Florida and the Gulf Coast Ocean into Louisiana. Its moderate-oily, firm, and lean white flesh is popular in the U.S. East Coast cuisine.

Scientific name: Morone saxatilis, which is a descriptor term for the 'rock dwelling' habitat of stripers. Common names: Striped sea bass, striper, rockfish, and lineside.

Striped bass-Morone saxatilis
Striped bass (Morone saxatilis). Photo:Reed George


Striped bass fish are fast-growing, stream-bodied, and one of the popular sport fish among anglers. They have a laterally compressed, thick, stout body, and six to nine continuous narrow horizontal lines running horizontally from gills to tail.

The back is olive-green or brown and features two well-developed dorsal fins, one spiny and one soft-rayed. The tail is wide and forked. The sides are silvery-white and iridescent with a white belly.

Striped bass has a large mouth, and its lower jaw protrudes slightly.

Adult striped bass typically weigh 3 to 7 kg and lengths from 40 to 140 cm. However, individuals weighing above 25 kg are common. Life span is 7-12 years but can live for up to 20 years in the wild.


Striped bass is a migratory, demersal fish. Adults live close to coastal water near rocky substrates, whereas juveniles in freshwater lakes and ponds, rivers, streams, and estuaries.

They are voracious predators; juveniles feed on invertebrate eggs and zooplanktons, while adults feed a variety of fishes, mainly river herring, Atlantic menhaden, silversides, as well as many species of invertebrates, including American lobsters, crab, clams, squid, and worms.


Striped bass is a fast-growing fish that typically reaches anywhere from 10 to 12 inches in length during the first year. It is an anadromous fish, that migrates from saltwater to freshwater for spawning.

Male stripers attain sexual maturity between the ages of 2 and 4 for males and females between the ages of 5 and 8.

Striped bass is polyandrous. A group of 7 to 8 males surrounds a single larger female during spawning. It is a seasonal breeder; female striper spawns once a year, from April to mid-June in temperate waters of clean, upstream river waters.

Health benefits of Striped bass

  1. On average, Striped bass holds about 97 calories per 3.5 Oz (100 grams), almost similar to other white fish like channel catfish. American Heart Association (AHA) recommends the consumption of one to two meals of non-fried fish per week to fulfill requirements of essential fatty acids, protein, minerals, and fat-soluble vitamins.

  2. Striped bass is a marine white fish. It is one of the finest sources of omega fatty acids, protein, minerals, and fat-soluble vitamins like vitamins A, E, and D.

  3. Its white, flaky, firm flesh is an excellent source of protein (17.7 g/3.5 Oz-31.6% of RDI). It composes all the essential amino acids in good proportions.

  4. It's lean meat is a good source of polyunsaturated fatty acids (PUFA). Studies suggest a diet rich in fish that are high in omega-3 fatty acids can curb or prevent cognitive decline, dementia, depression, neuropsychiatric disorders, asthma, and inflammatory disorders.

  5. Stripers contain just 0.167 ppm of methyl-mercury in their flesh. US FDA categorizes Striped bass in "good choice" category considering mercury levels in its flesh. The recommendation is consumption of 1 serving (4 ounces) per week.

  6. It is a moderate source of omega-3 eicosapentaenoicacid (EPA) and docosahexaenoic acid (DHA) fatty acids. Research studies suggest that these fatty acids, particularly DHA, play an important role in the development of the nervous system, especially in infants and children.

  7. According to Cornell University and the New York Sea Grant Extension Program. 2012- The fatty acids play a crucial role in decreasing blood pressure and heart rate and help improve cardiovascular function. For example, research has shown that omega-3 fatty acids decrease the risk of arrhythmias (abnormal heartbeats) that can lead to sudden death.

  8. It composes small amounts of vitamin-A (90 IU/100 g) in its flesh; Nonetheless, it composes moderate amounts of omega-3 essential fatty acids such as ALA, DHA, and DPA which help maintain healthy mucosa and skin.

  9. Striped bass composes several B-complex vitamins such as niacin, thiamin, and vitamin-B12 (3.82 μg-160% RDA/3.5 Oz). It is also a good source of pyridoxine (B-6), vitamin E, and riboflavin.

  10. Furthermore, striped bass are composed of significant amounts of minerals, namely calcium, potassium, phosphorus, and magnesium. The other trace elements commonly found in this fish are selenium and iodine. Iodine is an important trace element in human nutrition and is essential for thyroid hormone production.

See the table below for in depth analysis of nutrients:

Striped bass, raw, Nutritive value per 100 g. (Source: USDA National Nutrient database)
Principle Nutrient Value Percent of RDA
Energy 97 Kcal 5%
Carbohydrates 0 g 0%
Protein 17.7 g 31.6%
Total Fat 2.33 g 11.7%
Cholesterol 80 mg 23%
Dietary Fiber 0 g 0%
Folate total 9 μg 2.25%
Niacin 2.1 mg 13%
Pyridoxine 0.3 mg 23%
Riboflavin 0.003 mg <1%
Thiamin 0.10 mg 8%
Vitamin-A 90 IU 3%
Vitamin-B12 3.82 μg 160%
Sodium 69 mg 4.6%
Potassium 256 mg 5.5%
Calcium 15 mg 1.5%
Iron 0.84 mg 10.5%
Magnesium 40 mg 10%
Phosphorus 198 mg 28%
Selenium 36.5 mg 66%
Zinc 0.4 mg 3.6%
Omega-3 fats
EPA (20:5 n-3) 0.169 g --
DPA (22:5 n-3) 0 g --
DHA (22:6 n-3) 0.585 g --


Striped bass fresh season availability is from March through July. The mid-water trawl method is mostly employed as the catching method. The supply of farmed striped bass is available year-round.

Striped bass is commonly marketed as fresh-caught or frozen, whole or in steaks or fillets. Fresh whole fish will have bright red gills and smell sweet.


Striped bass spoil early and remain in good condition for up to about 2 days in the refrigerator below 40 degrees F.

At home, store fish and fillets in the refrigerator for 2-3 days. For extended use (6 months), filleted and steaked bass were kept in a vacuum-sealed pack before storing in the deep freezer below -30°C.


Wild striped bass is a moderate oil, mild yet flavorful fish. It has firm, meaty white flesh. This versatile fish can be baked, broiled, grilled, or steamed in a variety of dishes.

Its lean, moist meat is white with a nice flake and holds firm in the recipes.

Ask your fishmonger to retain skin on the filets since it gives a nice, crispy texture and sweet flavor to the completed preparation.

Striped bass is a delicate tasting fish but is more flavorful than other white fish such as cod or haddock, perhaps because it has a higher oil content.

Striped bass-fava beans. Photo: Edsel Little
  • Serve roasted striped bass with chive and sour cream sauce.

  • Its flaky, white meat can be a good substitute for other similar cooked fish like cod and hake.

  • It is also employed in delicious soups, chowder, and curries.

  • Prepare steamed wild Striper with ginger and scallions.

  • Grilled Striped Bass- Marinate filets combining olive oil, herbs, and spices. Grill and serve with a slice of lemon.

  • Simply broil it with ginger-scallion oil.

  • sautéed striper filets with lemon and herb sauce.

Safety profile

The mean mercury concentration in striped bass is 0.167 ppm. Accordingly, the U.S. FDA's final guidelines on how much fish expectant as well as breastfeeding mothers can eat, along with lists of specific options that are safe or should be avoided, place it in the "good choice" category. By this yardstick, they can consume 1 serving (4 ounces) of this fish per week. (Medical disclaimer).

Also read ≻≻-

≻≻- Alaska pollock nutrition facts and health benefits.

≻≻- Channel catfish nutrition facts and health benefits.

≻≻- Atlantic cod nutrition facts and health benefits.

≻≻- Trout fish nutrition facts and health benefits.

≻≻- Back to Seafood from Striped bass nutrition facts and health benefits.

Further reading (Links opens in new window):

  1. University of Michigan- Museum of Zoology-Morone-saxatilis.

  2. Mercury Levels in Commercial Fish and Shellfish.

  3. USDA National Nutrient database.

  4. Omega-3 Fatty Acids: An Essential Contribution.

  5. Fishbase- Morone-saxatilis.

  6. New AHA guidelines recommend eating fish twice a week to improve heart health.

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