Calories in Barramundi: Nutritional facts for Barramundi Types

A 100g serving of fresh raw barramundi contains 88 calories, while the same quantity of cooked barramundi provides 110 calories.

One kilogram (1000g) of fresh raw barramundi contains 880 calories, whereas a kilogram of cooked barramundi provides 1,100 calories.

A single serving of The Better Fish Barramundi (113g) provides 100 calories. Retail offerings present distinct energy values, as a serving of Australis Barramundi Fillet (168g) contains 150 calories, while a serving of Kroger Mild Boneless & Skinless Barramundi (170g) supplies 150 calories.

Barramundi provides significant physiological advantages, specifically regarding cardiovascular stability, muscle synthesis, and immune support. The fish functions as a concentrated source of omega-3 fatty acids and essential vitamins. Key physiological benefits include the following.

• Supports Heart Health: Barramundi contains high levels of omega-3 fatty acids, which help lower triglyceride levels and reduce arterial inflammation. Research by Swanson, D., et al. (2012), "Omega-3 fatty acids EPA and DHA: health benefits throughout life," confirmed that adequate intake supports cardiovascular function and reduces the risk of cardiac events.
• Promotes Muscle Maintenance: The fish supplies high-quality complete protein necessary for tissue repair. Research by Paddon-Jones, D., & Rasmussen, B. B. (2009), "Dietary protein recommendations and the prevention of sarcopenia," established that leucine-rich proteins found in fish effectively stimulate muscle protein synthesis in adults.
• Enhances Immune Defense: Vitamin D found in the flesh aids in modulating immune responses. A review by Aranow, C. (2011), "Vitamin D and the immune system," highlights that Vitamin D deficiency correlates with increased susceptibility to infection, making dietary sources like barramundi valuable.

Barramundi remains safe for most populations, yet specific biological and dietary concerns exist. Specific health considerations include the following.

• Triggers Fish Allergies: The fish contains parvalbumins, which are potent allergens for sensitive individuals. Research by Sharp, M. F., & Lopata, A. L. (2014), "Fish allergy: cooking mode affects the stability of parvalbumins," indicates that these proteins remain stable even after cooking, causing reactions in allergic subjects.
• Contains Omega-6 Fatty Acids: Farmed barramundi may contain higher levels of omega-6 fatty acids compared to wild varieties due to feed composition. A study by Strobel, C., et al. (2012), " Survey of n-3 and n-6 polyunsaturated fatty acids in fish and fish products," notes that the omega-3 to omega-6 ratio in farmed fish varies based on diet, which some individuals monitor for inflammation management.

Yes, barramundi is good for health because the fish supports skeletal integrity, cardiac function, and weight regulation. The substantial Vitamin D and mineral content aids in maintaining bone mineral density, a benefit highlighted by Farina, E. K., et al. (2011), "Protective effects of fish intake and interactive effects of long-chain polyunsaturated fatty acid intakes on hip bone mineral density in older adults." Cardiovascular health improves through the intake of anti-inflammatory omega-3 fatty acids, which Yashodhara, B. M., et al. (2009), "Omega-3 fatty acids: a comprehensive review of their role in health and disease," confirmed significantly reduce the risk of arrhythmias and atherosclerosis. Metabolic processes benefit from the high-quality protein, which enhances thermogenesis and satiety as established by Westerterp-Plantenga, M. S., et al. (2009), "Dietary protein, weight loss, and weight maintenance."

Caloric density fluctuates minimally between wild and farmed species of barramundi. Smoked Barramundi contains the highest energy load at approximately 140 calories per 100 grams due to moisture loss. Farmed Barramundi presents a moderate profile at 110 calories per 100 grams. Wild Saltwater Barramundi offers the lowest profile at 105 calories per 100 grams, maintaining a very lean composition suitable for low-fat diets.

Yes, barramundi is classified as a lean fish due to the moderate fat content, which typically ranges between 2% and 4% by weight. A standard cooked serving (142g) contains 2.3g of total fat, which is significantly lower than fatty fish like salmon or mackerel. The majority of the lipids present are unsaturated fats, including beneficial omega-3s. The white, flaky flesh provides a high protein-to-fat ratio, making the fish an ideal choice for low-fat dietary protocols.

Desserts featuring barramundi do not exist because the fish has a distinctly savory profile and a flaky texture. Culinary applications remain confined to savory main dishes and appetizers, where the flesh readily absorbs spices, citrus, and savory broths. 

Caloric intake scales linearly with the portion size of barramundi consumed. A small 3.5-ounce serving provides 110 calories, suitable for a light meal or salad topper. A medium 5-ounce serving supplies 156 calories, offering a standard dinner portion. A large 7-ounce serving yields 218 calories, providing a substantial protein load for higher energy requirements.

Barramundi (Lates calcarifer) originated in the Indo-West Pacific region, inhabiting coastal waters from the Persian Gulf to Northern Australia. Indigenous Australians harvested the fish for thousands of years, naming it "barramundi," which translates to "large-scaled river fish" in an Aboriginal language. The species is catadromous, meaning it lives in freshwater and migrates to the ocean to breed. Commercial aquaculture developed significantly in the late 20th century in Thailand and Australia, making the fish a globally available sustainable protein.