Barramundi: Calories, Nutrition and Health Benefits
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Perplexity Australia's prized white fish delivering premium protein, heart-healthy omega-3s, and mild flavor perfect for any cooking style.
Quick Nutrition Facts
Per 100g Raw Barramundi Fillet
| Nutrient | Amount |
|---|---|
| Calories | 125 kcal |
| Protein | 19.2g |
| Carbohydrates | 0g |
| Fiber | 0g |
| Sugars | 0g |
| Fat | 5.3g |
| Omega-3 (DHA+EPA) | 543mg |
| Selenium | 29.4mcg |
| Vitamin D | 3.9mcg |
| Potassium | 345mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Barramundi delivers 543mg of long-chain omega-3s per 100g with the highest omega-3 to total fat ratio of any white fish. Its low mercury levels make it one of the safest fish for regular consumption, including during pregnancy.
Myth Busters
MYTH #1: White Fish Has No Omega-3s
TRUTH: Barramundi contains 543mg of EPA+DHA omega-3s per 100g, the highest among common white fish. While less than salmon, it provides meaningful heart-protective benefits with fewer calories.
MYTH #2: All Fish Are High in Mercury
TRUTH: Barramundi is naturally low in mercury. The FDA classifies it as a "Best Choice" fish, safe to eat 2-3 servings per week, including during pregnancy.
MYTH #3: Farm-Raised Fish Is Less Nutritious
TRUTH: Australian aquacultured barramundi maintains excellent nutrition with controlled omega-3 levels through quality feed. Farm-raised fish also has consistent quality and lower contamination risk.
MYTH #4: Fish Protein Is Inferior to Meat
TRUTH: Barramundi provides complete protein with all essential amino acids. Its 19.2g protein per 100g rivals chicken breast while providing omega-3s that beef and chicken lack entirely.
MYTH #5: You Need Fatty Fish for Heart Benefits
TRUTH: Regular consumption of any fish, including lean white fish like barramundi, is associated with reduced cardiovascular disease risk. The combination of omega-3s, selenium, and low saturated fat all contribute.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 125 calories with 19g protein creates excellent satiety. Zero carbs support low-carb diets. |
| Muscle Gain | | Complete protein with all essential amino acids. Low fat allows higher protein intake without excess calories. |
| Diabetes Management | | Zero carbohydrates means no blood sugar impact. Omega-3s may improve insulin sensitivity. |
| PCOS Management | | Zero carbs, anti-inflammatory omega-3s, and high protein support hormone balance and weight management. |
| Pregnancy Nutrition | | Low mercury, high in DHA for fetal brain development. Safe 2-3x weekly. |
| Viral/Flu Recovery |  | Easy-to-digest protein supports immune function. Selenium and vitamin D boost immunity. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Barramundi
Understanding how barramundi affects your blood glucose helps you make informed dietary choices.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
Optimal Meal Pairings
Pairing barramundi with fiber-rich vegetables enhances nutrient absorption and maintains stable blood sugar:
- Leafy greens (spinach, kale) - Iron absorption enhanced by fish protein
- Roasted vegetables (broccoli, asparagus) - Fiber adds satiety
- Quinoa or brown rice - Complex carbs for sustained energy
- Lemon and herbs - Vitamin C boosts iron absorption
This combination provides balanced macros while keeping the glycemic impact minimal.
Cultural Significance
Barramundi holds deep cultural importance across Australia and Southeast Asia, spanning thousands of years of indigenous fishing traditions.
In Australia:
- Aboriginal peoples have fished barramundi for over 40,000 years
- Name derives from Aboriginal word meaning "large-scaled river fish"
- Iconic species in Northern Territory and Queensland cuisine
- Sustainable aquaculture industry developed since the 1980s
- Featured in fine dining and casual Australian cuisine alike
Global Importance:
- Native to Indo-Pacific region (Australia to Persian Gulf)
- Important commercial species in Thailand, Indonesia, and India
- Prized for firm, white flesh and mild, buttery flavor
- Increasingly popular sustainable seafood choice worldwide
Compare & Substitute
Barramundi vs Similar Fish (Per 100g)
| Nutrient | Barramundi | Salmon | Cod | Tilapia |
|---|---|---|---|---|
| Calories | 125 kcal | 208 kcal | 82 kcal | 96 kcal |
| Protein | 19.2g | 20g | 18g | 20g |
| Fat | 5.3g | 13g | 0.7g | 1.7g |
| Omega-3s | 543mg | 2,260mg | 158mg | 220mg |
| Carbs | 0g | 0g | 0g | 0g |
| Selenium | 29.4mcg | 31mcg | 33mcg | 41mcg |
| Mercury | Low | Low | Low | Low |
| Best For | Balanced nutrition, mild flavor | Max omega-3s, rich flavor | Lowest calories, lean protein | Budget-friendly protein |
Frequently Asked Questions
Is barramundi good for weight loss?
Yes, barramundi is excellent for weight loss. At 125 calories per 100g with 19.2g of protein and zero carbohydrates, it provides high satiety while being calorie-efficient.
Best practices: Grill, bake, or steam rather than fry. Pair with non-starchy vegetables. A 150g serving provides only 188 calories with 29g of protein.
Can diabetics eat barramundi?
Barramundi is ideal for diabetics. It contains zero carbohydrates and zero sugars, causing no blood sugar spike whatsoever.
Tips for diabetics:
- Choose barramundi over higher-carb protein sources
- The omega-3s may help improve insulin sensitivity
- Avoid breaded or battered preparations
- Pair with low-glycemic vegetables
The zero-carb nature makes it one of the best protein choices for blood sugar management.
How much protein is in barramundi?
Barramundi contains 19.2g of complete protein per 100g. A typical restaurant serving (150g) provides approximately 29g of high-quality protein with all essential amino acids.
For muscle building or high-protein diets, barramundi offers excellent protein density with minimal fat compared to fattier fish like salmon.
What are the main health benefits of barramundi?
Key Benefits:
- Heart Health: 543mg omega-3s reduce inflammation and support cardiovascular function
- Brain Function: DHA omega-3s support cognitive health and may reduce dementia risk
- Muscle Maintenance: Complete protein with leucine for muscle protein synthesis
- Thyroid Support: 29.4mcg selenium (53% DV) supports thyroid hormone production
- Bone Health: Vitamin D (3.9mcg) promotes calcium absorption
- Low Contaminants: Among the lowest mercury levels of any fish
Is barramundi safe during pregnancy?
Yes, barramundi is one of the safest fish for pregnancy. The FDA classifies it as a "Best Choice" fish due to low mercury levels.
Pregnancy benefits:
- 250mg DHA per 100g supports fetal brain development
- Safe to eat 2-3 servings (225-340g) per week
- Provides vitamin D important for fetal bone development
- Complete protein supports maternal health
Always ensure fish is fully cooked to 63°C (145°F) internal temperature during pregnancy.
How does barramundi compare to salmon?
Both are excellent choices with different strengths:
Choose Barramundi for:
- Fewer calories (125 vs 208 per 100g)
- Milder, less "fishy" flavor
- Lower fat content
- Budget-friendly sustainable option
Choose Salmon for:
- Higher omega-3 content (2,260mg vs 543mg)
- Richer flavor profile
- Higher vitamin D content
How should I cook barramundi?
Best cooking methods:
- Grilling: 4-5 minutes per side, skin-side down first
- Baking: 200°C (400°F) for 12-15 minutes
- Pan-searing: 3-4 minutes per side in light oil
- Steaming: 8-10 minutes, Asian-style with ginger and soy
Tips: Barramundi's firm flesh holds up well to grilling. Season simply with lemon, herbs, and olive oil to let the natural buttery flavor shine. Internal temperature should reach 63°C (145°F).
