Barramundi protein per 100g averages ~19–20 g raw and rises to 23–26 g when cooked due to moisture loss.
Looking up protein by weight saves time when you plan meals or track macros. This guide gathers trusted figures for barramundi so you can size portions fast, compare cooking methods, and convert grams to ounces without guesswork.
Barramundi Protein Per 100 Grams: Raw Vs Cooked
Multiple lab-based entries report a tight range for barramundi. Raw fillet sits near the 19–20 g mark per 100 g. Cooking drives off water, so protein per 100 g climbs in steamed and grilled samples. The numbers below come from government nutrition databases and supplier specs that mirror those databases.
| Form Or Source | Protein (g per 100 g) | Notes |
|---|---|---|
| AFCD raw aquacultured fillet | 19.2 | Australian Food Composition Database, lab result |
| AFCD steamed fillet, no added fat | 22.9 | Moisture loss raises protein per 100 g |
| AFCD grilled fillet, no added fat | 26.4 | Greater water loss than steaming |
| Brand spec, raw portions (Moco) | 19.7 | Supplier panel aligned with lean white fish |
| Brand spec, raw fillets (Kaytering) | 19.4 | Wild-caught pack, per 100 g panel |
| Branded product (Australis) per 100 g | ~20.4 | Database readout from FDC branded entry |
| Typical raw range across entries | 19–20 | Practical planning range for raw fillet |
In plain terms, the phrase barramundi protein per 100g lands around 19–20 g when the fish is raw. Once you cook it, that same 100 g on the plate packs more protein because it holds less water.
Can I Trust These Numbers For Meal Planning?
Yes. The first line in the table comes from the Australian Food Composition Database, which is a national reference that analyses foods in accredited labs. Steamed and grilled entries come from the same program. The brand panels sit in the same band, which reinforces the raw value. Day-to-day variance happens with fat level, harvest size, and water loss, but the shift is small for a lean white fish like barramundi.
Barramundi Protein Per 100G In Context
Here’s how the raw figure stacks up next to common choices. Chicken breast cooked per 100 g often reaches the low 30s. Salmon cooked sits in the low-to-mid 20s per 100 g. Barramundi cooked lands in the 23–26 g window, which is right in the mix while still keeping calories low.
Serving Size Math That Actually Helps
Most packs list grams or ounces, not protein. Use the quick math below to move from weight on the scale to protein on the plate.
Raw To Cooked: Why The Number Jumps
Protein doesn’t increase during cooking; water leaves. That’s why AFCD shows 19.2 g per 100 g when raw, 22.9 g when steamed, and 26.4 g when grilled. If you log food raw, stick with raw figures. If you log cooked weight, pick the cooked entry that matches your method.
Handy Rules Of Thumb
- Raw fillet: ~20 g protein per 100 g.
- Steamed: ~23 g protein per 100 g.
- Grilled: ~26 g protein per 100 g.
- Per ounce (raw): ~5.7 g per ounce.
- Per 4 oz raw portion: ~23 g protein.
- Per 6 oz cooked grilled portion: near 44 g protein.
How To Buy And Portion Barramundi
Pick skin-on or skinless fillets that look glossy and smell clean. Firm flesh helps with even cooking and keeps moisture in. For macro tracking, weigh before and after cooking a few times to see your personal water loss with your pan, heat, and thickness.
Cooking Methods And Protein Density
Method sets texture and water loss. Steaming keeps moisture, so protein per 100 g sits closer to the raw value. Grilling and pan-searing drive off more water, so protein per 100 g rises. That’s useful when you want more protein in fewer bites.
Best Ways For Lean Results
- Steam over aromatics for gentle flakes and a mild taste.
- Roast on a rack at 200°C for a clean, firm finish.
- Pan-sear skin-on, then finish in the oven for crisp skin and juicy flesh.
Nutrition Beyond Protein
Barramundi brings a lean macro profile with a modest fat count and meaningful omega-3s. Specific omega-3 content shifts with feed and whether the fish is wild or farmed. Across reports, the protein number stays steady near the 20 g per 100 g raw mark.
Practical Meal Ideas
High-Protein Simple Plate
Grill a 180 g fillet, squeeze lemon, and serve with roasted broccoli. That portion nets about 47 g protein if it cooks down toward the grilled per-100 g figure.
Macro-Friendly Bowl
Steam 200 g barramundi, flake over jasmine rice, add cucumbers and herbs. You’ll land near 46 g protein with a softer texture.
Quick Lunch Prep
Roast four 150 g pieces, chill, and pack with quinoa and greens. Each box brings roughly 34–39 g protein depending on method and moisture loss.
Barramundi Protein Per 100G: What To Expect
The headline number comes from lab data, not marketing blurbs. The AFCD raw entry lists 19.2 g per 100 g, while the grilled entry shows 26.4 g per 100 g. You can check both on the official pages for raw aquacultured fillet and grilled fillet. That spread tracks with moisture change, and it matches what many supplier labels report for raw product.
What Changes Protein Per 100 G In The Real World
Moisture Loss And Thickness
Thinner pieces lose more water. A skinny end cooks faster and sheds more steam, so its per-100 g protein number will sit closer to the grilled line. A thick center piece holds moisture and lands nearer to the steamed line.
Farmed Vs Wild
Protein per 100 g stays steady. Fat content and omega-3s may move around with diet and season, but the lean muscle protein in barramundi remains near the same range across sources.
Skin, Bones, And Trimming
Skin adds a touch of fat and helps keep juice in. Pin-bones and belly trim change the weight you place on the scale, but the edible muscle still tracks the figures you saw above.
Smart Macro Planning With Barramundi
Use barramundi when you want a clean 30–50 g hit without pushing calories up. It plays well with simple carbs and bright herbs. The quick sets below keep prep short.
30 g Protein Build
Weigh 150 g raw, pan-sear skin-on, rest, then flake over greens and tomatoes. You’ll land near 30 g protein after cooking.
40 g Protein Build
Roast a 200 g raw fillet on a rack, brush with garlic, and pair with couscous. Expect about 38–40 g protein raw-based or near 46 g if you measure cooked grilled weight at 170–180 g.
50 g Protein Build
Grill two 140 g raw portions, stack in a rice bowl with pickled veg. Combined cooked weight often lands around 190–200 g, which brings protein into the mid-40s based on AFCD grilled per-100 g data.
Barramundi Vs Other Lean Fish
Cod, pollock, and tilapia sit in a similar raw band near the high-teens per 100 g. Salmon sits higher in fat and shows cooked per-100 g protein in the low-to-mid 20s. Barramundi behaves like a lean white fish on the plate, with a friendly taste that takes on marinades and sauces without masking them.
Grocery And Kitchen Workflow Tips
Buying
Look for firm fillets with pearly sheen and a mild scent. Frozen packs should be free of frost. Smaller even portions help with consistent doneness and simpler macro logging.
Weighing And Logging
Pick one habit and stick with it. Either weigh raw and log raw, or weigh cooked and log cooked. Mixed habits create drift in your weekly totals.
Conversions And Quick Planner Table
Use this table to move from the number on your scale to protein on your plate. Pick the row that matches raw or cooked weight and the method you used.
| Portion | Approx. Protein | Notes |
|---|---|---|
| 100 g raw | 19–20 g | Use AFCD raw figure |
| 150 g raw | 29–30 g | Good single fillet target |
| 200 g raw | 38–40 g | Two smaller pieces |
| 100 g steamed | ~23 g | AFCD steamed entry |
| 150 g steamed | ~34 g | Cooked weight |
| 100 g grilled | ~26 g | AFCD grilled entry |
| 170 g grilled | ~44 g | Common restaurant plate |
How To Log Barramundi Correctly
Match your entry to the state you measured. Weigh raw, log the raw figure. Weigh cooked, log the cooked entry that fits your method. When recipes include sauces or butter, log those separately. This keeps protein tallies clean and repeatable.
Takeaways You Can Use Tonight
- Plan on ~20 g protein per 100 g raw barramundi.
- Expect 23–26 g per 100 g once cooked, depending on method.
- Aim for 150–200 g portions to hit 30–50 g protein at a meal.
- Pick entries from trusted databases for consistency.
If your search term is barramundi protein per 100g, use AFCD’s raw and cooked pages as your base. Then match entries in your tracker to your cooking method and the weight you actually measured.