Barramundi delivers about 19–20 g of protein per 100 g raw; cooking concentrates it to roughly 23–26 g per 100 g.
Barramundi (Asian seabass, Lates calcarifer) is a mild, lean white fish that punches above its weight for protein. If you’re tracking macros, building a higher-protein plate, or comparing fish fillets, this guide packs the numbers, context, and simple tips you need—without fluff.
Barramundi Fish Protein Per 100G: Raw Vs Cooked
Protein per 100 g depends on water content. Raw fillet holds more moisture, so the protein number looks lower on a per-weight basis. Grill or steam the same piece and water cooks off, so the protein per 100 g climbs. That’s why the same fish can show 19 g raw and 26 g grilled—nothing “extra” was added; the fillet just got denser.
Quick Take On The Numbers
- Raw fillet (per 100 g): ~19–20 g protein.
- Steamed, no added fat (per 100 g): ~23 g protein.
- Grilled, no added fat (per 100 g): ~26 g protein.
Broad Nutrition Snapshot Per 100 G
The table below brings together widely reported values for protein and other key nutrients in barramundi. Values reflect raw or farmed fillet testing, and method notes are given where relevant.
| Nutrient Or Measure | Amount Per 100 g | Context |
|---|---|---|
| Protein (raw fillet) | ~19.2–19.6 g | Typical raw fillet range from official datasets and species summaries |
| Protein (steamed) | ~22.9 g | Steamed, no added fat |
| Protein (grilled) | ~26.4 g | Grilled, no added fat |
| Energy (raw) | ~523 kJ (~125 kcal) | Varies by fat and moisture |
| Moisture (raw) | ~73–74 g | Drives per-100 g protein changes with cooking |
| Omega-3 (EPA+DHA) | ~335 mg | Farmed fillet, average; varies by feed and size |
| Selenium | ~144 μg | Wet weight; species summaries |
| Calcium / Iron / Zinc | ~115 mg / ~1 mg / ~0.84 mg | Approximate per-100 g wet weight values |
How Cooking Shifts Per-100 G Protein
Two things change when you cook a fillet: water levels and yield (final weight). Lose water and the same protein sits in a smaller mass, lifting the protein count per 100 g. That’s why a grilled piece can read ~26 g per 100 g while the raw fillet reads ~19–20 g per 100 g. It’s the same protein in absolute terms; the scale reference changed.
Best Low-Effort Ways To Keep Protein High
- Dry-heat methods: Grill, roast, or pan-sear with minimal oil to keep yield firm and protein per 100 g strong.
- Gentle steam: Great for soft texture and still a higher protein per 100 g than raw because of lower moisture.
- Skip heavy breading: You’ll add weight without protein, which drags down the per-100 g figure.
Protein In Barramundi Per 100 G: What Affects The Range
Even with the same cooking method, you’ll see a spread. Four drivers explain most of it:
Farmed Vs Wild
Barramundi is widely farmed. Feed composition, growing salinity, and harvest size shift fat and moisture, which nudge the protein per 100 g. Farmed fillets often test lean with dependable protein density.
Size And Cut
Thicker center cuts hold water differently than thinner tail portions. More water means a slightly lower protein per 100 g, all else equal.
Test Methods
Protein is commonly calculated from nitrogen (Kjeldahl or Dumas) using a conversion factor. Different labs, small sample sets, or rounding can yield small gaps across datasets.
Cooking Yield
Cook longer or hotter and you’ll drive off more water. That concentrates protein per 100 g but doesn’t change the total grams you started with in the raw piece.
Where Barramundi Sits Next To Other Fish
Lean white fish are known for solid protein and low fat. Barramundi lands right where you’d expect: above cod, alongside tilapia, and just under many salmon entries on a per-100 g basis. The next table gives a clean, apples-to-apples look at raw fillets.
| Fish (100 g Raw) | Protein (g) | Notes |
|---|---|---|
| Barramundi (raw fillet) | ~19–20 | Lean, mild, versatile |
| Atlantic Cod | ~17.8 | Very lean, delicate flakes |
| Tilapia | ~20.1 | Light taste, quick-cooking |
| Atlantic Salmon (farmed) | ~20.4 | Higher fat and omega-3s |
Serving Ideas That Keep Protein Front And Center
Speedy Grill Plate
Pat the fillet dry, salt, brush a thin film of oil, and grill over medium-high heat to 52–55°C in the thickest part. Rest 2 minutes. Pair with lemon, greens, and boiled potatoes. You’ll keep yield firm and the per-100 g protein number high.
Simple Steam Bowl
Set a steamer over simmering water. Season the fillet with salt and ginger. Steam 6–8 minutes, then spoon over a splash of soy and scallion. Steaming keeps the texture tender while still raising protein per 100 g compared with raw weight.
Sheet-Pan Supper
Roast fillets with cherry tomatoes and zucchini at 220°C for 10–12 minutes. Finish with capers and herbs. Minimal added weight, clean flavors, and steady protein density.
Omega-3s, Minerals, And Why Barramundi Fits A High-Protein Plan
Beyond protein, barramundi brings long-chain omega-3s and trace minerals. Farmed fillets often show a few hundred milligrams of EPA+DHA per 100 g, plus handy amounts of selenium, phosphorus, and potassium. Those extras round out your plate without pushing saturated fat.
Practical Tips For Shopping And Storage
- Buy with your eyes: Look for firm, translucent flesh and a clean, fresh smell.
- Fresh vs frozen: High-quality frozen fillets lock in texture and nutrition; thaw overnight in the fridge.
- Cook soon: Use fresh fish within 24–48 hours; keep it cold and wrapped to limit moisture loss before cooking.
How To Read Per-100 G Protein On Labels And Databases
Different panels and databases may show slightly different per-100 g protein lines for barramundi. That doesn’t mean one is “wrong.” It usually comes down to moisture, cut, and method. If you need a single planning figure for raw fillets, 19–20 g per 100 g is a safe working number. For steamed portions, use ~23 g; for grilled or roasted, use ~26 g.
Smart Macro Logging
- Log raw if you weigh raw: Use a raw per-100 g entry when you place the uncooked fillet on the scale.
- Log cooked if you weigh cooked: Use a cooked per-100 g entry when you portion the cooked plate.
- One dish, one method: Mixing raw and cooked entries in the same meal skews totals.
Trusted References For Numbers
For regulatory-grade nutrient data, tap official databases and species summaries. Mid-article, we used one link to a species nutrient page and another to a national composition entry so you can cross-check values yourself:
- See the FishBase nutrient profile for Lates calcarifer for wet-weight protein and key minerals.
- Visit the USDA FoodData Central search tool to compare raw and cooked entries across fish types.
Bottom Line For Meal Planning
The exact phrase barramundi fish protein per 100g matters to cooks, athletes, and anyone trying to keep meals lean. Use ~19–20 g for raw, ~23 g when steamed, and ~26 g when grilled. Stay consistent in how you weigh and log food, choose methods that hold water loss steady, and enjoy a fillet that brings strong protein with a clean, light taste.
When you want a high-protein fish that cooks fast and pairs with almost anything, barramundi is an easy pick. The per-100 g number is solid, prep is easy, and the flavor stays friendly to herbs, citrus, miso, butter, or chile heat. Drop it into tacos, salads, grain bowls, or a simple grill plate and you’re set.
One last reminder using the exact phrase again for clarity: if you’re mapping meals by barramundi fish protein per 100g, choose a method, stick with it, and log the matching cooked or raw entry for clean, repeatable results.