Raw barracuda delivers about 21 g protein per 100 g, based on measured data for Sphyraena species.
Barracuda is a firm, meaty reef fish prized across tropical coasts. If you’re tracking macros, the headline number is simple: around 21 grams of protein per 100 grams in raw flesh. That puts it in the same protein bracket as tuna and just above many white fish. The catch is that numbers shift with species, water, season, and cooking method. Below you’ll find clear ranges you can use, plus preparation notes and smart safety tips.
Barracuda Fish Protein Per 100G: Quick Numbers And Context
Multiple lab-backed datasets list wet-weight protein for great barracuda and close relatives at roughly 19–23 g per 100 g. One Indian marine database logs 21.28 g/100 g for edible portion; global species data collated for fisheries research reports a central estimate near 21.2% protein on the same wet-weight basis. Cooked values often look a touch higher because water leaves the muscle during heating, concentrating protein per 100 g cooked weight.
Protein Per 100 G: Sources And Preparations
| Cut/Preparation | Protein (g/100 g) | Notes/Source |
|---|---|---|
| Raw fillet (Sphyraena barracuda) | ~21.2 | FishBase nutrient dataset (wet weight, central estimate) |
| Raw edible portion | 21.28 | ICAR-CIFT database (proximate composition) |
| Cooked, generic (method varies) | 23.4 | Third-party nutrition table logging 100 g cooked |
| Steamed/poached | ~22–24 | Typical range as water loss concentrates protein |
| Fried (coated) | ~19–20 | Batter/oil add weight and fat; protein share dips per 100 g |
| Smoked | ~22–25 | Moisture loss can raise protein per 100 g |
| Canned in oil | ~20–23 | Label-check; packing medium changes per-100 g values |
Barracuda Protein Per 100 G: Why Values Vary
Fish protein numbers aren’t a single fixed point. They move with:
- Species & size: Great barracuda vs. smaller Sphyraena species can differ by a few grams per 100 g.
- Moisture: Lean fish with lower water reads higher protein on a per-100 g basis.
- Cooking method: Grilling, steaming, and smoking drive off water; frying adds oil and breading mass.
- Sampling & season: Wild fish reflect what they’ve been eating; values track that.
How To Measure A Real-World Serving
A palm-size portion of boneless barracuda (about 120–140 g raw) lands near 25–30 g of protein once cooked. If you cube it for a curry or stew, measure the edible pieces on a digital scale after trimming. When you cook, expect 10–20% weight loss from water. So a 150 g raw piece might come out around 125–135 g cooked, with protein per 100 g a bit higher than the raw listing.
Using The Exact Keyword In Practice
Many readers type barracuda fish protein per 100g to plan meals. If that’s you, budget ~21 g per 100 g raw and adjust up slightly for dry-heat cooking. On labels or menu boards, you’ll sometimes see cooked weight stats; if a grilled portion reads 24 g/100 g, that’s the same story—less water in the plate weight.
Smart Sourcing And Safety For Reef Fish
Barracuda lives high on tropical food chains. That’s why public-health pages advise caution with large reef fish from hotspot regions. The guidance is simple: buy from trusted suppliers, avoid very large specimens, and skip high-risk organs like liver and roe. If you travel to tropical coasts, local advisories may recommend avoiding barracuda entirely. You’re measuring protein, but you also want a safe plate.
For technical nutrient context used in this guide, see the FishBase nutrient data. For travel and home-cooking safety advice on reef fish toxins, see the CDC ciguatera guidance. Both links open in a new tab.
Buying, Storing, And Prepping For Reliable Protein
Buying
- Go smaller: Choose modest fillets from younger fish. Large reef predators carry higher toxin risk.
- Ask origin: Cold-chain handling and catch area matter. Trusted fishmongers can tell you where it came from.
- Check flesh: Look for tight grain, clean smell, and no browning along edges.
Storing
- Refrigerate fast: 0–4°C within two hours of purchase. Use within 24 hours for best texture.
- Freeze for later: Wrap air-tight; keep at −18°C. Thaw overnight in the fridge.
Prepping
- Trim dark meat if you prefer mild: The lateral line can taste stronger.
- Pat dry: Drives better browning and keeps texture firm.
- Season simply: Salt, pepper, citrus, and herbs let the meaty texture shine.
Cooking Methods And What They Do To Protein Per 100 G
Grill Or Broil
High heat. Fast sear. Moisture drops a bit, so protein per 100 g skews upward on the plate. Brush with a neutral oil, cook to opaque flakes, and rest a minute so juices settle.
Steam Or Poach
Gentle heat keeps moisture in. Protein stays intact and tender. Because water loss is modest, your per-100 g number sits close to raw listings.
Pan-Fry Or Shallow-Fry
Coating and oil add non-protein weight. Gram-for-gram, the protein share per 100 g can dip even though total protein in the portion stays solid.
Smoke
Low-temp smoking dehydrates. Per-100 g protein reads higher, and the texture turns pleasantly dense. Keep time and temperature in a safe zone.
Macro Profile And Micronutrients
Across datasets, barracuda reads as low-carb and protein-forward. Fat varies by cut and method; frying can jump the fat number dramatically. Trace minerals include selenium and small amounts of iron and zinc. Omega-3 content is present but not on par with fatty fish like salmon or mackerel. If you want more EPA/DHA in the same meal plan, pair barracuda days with oily-fish days.
Protein Comparison Per 100 G: Barracuda vs. Common Fish
| Fish | Typical Protein (g/100 g) | Notes |
|---|---|---|
| Barracuda | ~19–23 | Raw fillet wet-weight; cooking concentrates |
| Tuna | ~23–29 | Very lean; high protein per 100 g |
| Salmon | ~20–22 | More fat; protein steady across methods |
| Cod | ~18–20 | Moist white fish; gentle cooking keeps texture |
| Mackerel | ~19–25 | Oily fish; strong flavor; rich omega-3 |
| Sardine | ~20–25 | Often canned; check label weights |
| Tilapia | ~20–21 | Mild taste; easy weeknight cook |
Meal Ideas That Hit Protein Goals
Grilled Barracuda With Citrus Herbs
Marinate short with lemon, garlic, and parsley. High-heat grill 2–3 minutes per side, depending on thickness. A 150 g cooked portion lands roughly 30–34 g protein across common datasets.
Steamed Barracuda With Ginger And Scallion
Steam fillets over aromatics. Spoon hot soy-ginger dressing right before serving. Portion size around 130 g cooked still nets you 27–30 g protein with a delicate texture.
Barracuda Curry Over Rice
Cube and simmer gently in a coconut-based sauce. The per-100 g number shifts with sauce absorbed; measure fish pieces on the scale before they go in to keep your protein math tidy.
Label-Reading Tips
- Check the basis: “Per 100 g” could be raw or cooked. Cooked reads higher due to less water.
- Look for species: Sphyraena barracuda vs. Sphyraena spp. A grouped label can blur the numbers.
- Watch serving size: A “serving” might be 85 g cooked; multiply to match your plate.
Bottom Line For Meal Planning
If your target search was barracuda fish protein per 100g, plan on ~21 g per 100 g raw and nudge upward for grilled, baked, or smoked portions. For toxin risk management, source from reputable vendors, favor smaller fish, and use official advisories when you’re buying in reef regions.