Barramundi Calories & Protein: per Fillet and per 100 g

Q: Is barramundi healthy?

Yes. On its nutrient profile, barramundi is a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.

Is barramundi healthy?

Yes. On its nutrient profile, barramundi is a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.

For

Protein: 24 g per serving — 43% of the 56 g daily reference for a 70 kg (154 lb) adult.

A typical serving (fillet, 91 g) has 156 kcal, 24 g protein, 6.6 g fat and 0 g carbs. Other weights in the table.

How we judge this, and the sources

The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on September 30, 2026. The short food description was written by our language model (AI) — how we check the text.

Barramundi, also called Asian sea bass, is a mild white fish farmed widely in Australia. Grilled without added fat it is lean, high-protein and naturally low in salt.

How many calories in barramundi: per 100 g and per serving

Nutrient	Per 100 g	Serving: fillet, 91 g
Calories	171 kcal	156 kcal
Energy (kilojoules)	715 kJ	651 kJ
Protein	26 g	24 g
Fat	7.3 g	6.6 g
incl. saturated	1.6 g	1.5 g
Total carbohydrates	0 g	0 g
incl. sugars	0 g	0 g
incl. fiber	0 g	0 g
Salt	0.2 g	0.2 g

Where the numbers come from

Values per 100 g as eaten, from the Australian Food Composition Database (Food Standards Australia New Zealand), Release 3, F000385; the table gives energy in kilojoules, converted to calories at 1 kcal = 4.184 kJ. Rounded — a specific bakery, brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.

Where the calories come from

protein 62%fat 38%carbs 0%

Barramundi calories by weight, 50–300 g

150 g of barramundi has 257 calories and 200 g has 342. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.

Weight	Kcal	P / F / C, g
50 g	86	13 / 3.7 / 0
91 g — typical serving	156	24 / 6.6 / 0
100 g	171	26 / 7.3 / 0
150 g	257	40 / 11 / 0
200 g	342	53 / 15 / 0
250 g	428	66 / 18 / 0
300 g	513	79 / 22 / 0

Calories in barramundi by serving

Measure	Kcal	P / F / C, g
fillet, 91 g	156	24 / 6.6 / 0
large fillet, 128 g	219	34 / 9.3 / 0

How we count

Piece weights are averages. Spoons are level US measures: 1 tsp = 4.9 ml, 1 tbsp = 14.8 ml, 1 cup = 240 ml; the weight follows the density of the food (USDA FoodData Central measure weights). The diary uses the same measures — log a portion in pieces, spoons or grams.

Try it with your numbers

Portion → calories and macros

Pick a food and a portion.

Food

Portiong

156kcal

24protein, g

6.6fat, g

0carbs, g

Barramundi, grilled or baked: benefits and swaps →

How much movement is one serving?

A serving (fillet, 91 g) is 156 kcal — roughly 51 min of easy walking or 20 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.

Barramundi: swaps and alternatives

No need to swap: barramundi already gets grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 0 g (red is over 22.5 g), saturated fat 1.6 g (over 5 g) and salt 0.2 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.

What to pair barramundi with

A serving of barramundi has no fiber (the WHO suggests at least 25 g a day); that's easy to make up on the same plate:

Broccoli, 150 g — +4.9 g fiber, 53 kcal.

Equally good alternatives

Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 91 g, a typical serving of barramundi.

Food	Grade	Kcal	Protein, g
Barramundi	A	156	24
Canned Tuna	A	106	23
Cod	A	96	21

Barramundi vs similar foods: calories compared

Per 100 g	Kcal	P / F / C, g
Shrimp	95	20 / 1.2 / 0.2
Tilapia	128	26 / 2.7 / 0
Barramundi	171	26 / 7.3 / 0
Salmon	208	22 / 13 / 0
Mackerel	256	24 / 18 / 0

FAQ

How many calories are in 100 g of barramundi?

100 g of barramundi has 171 calories (715 kJ), with 26 g protein, 7.3 g fat and 0 g carbohydrates.

How many calories are in a serving of barramundi?

A serving (fillet, 91 g) has 156 calories (651 kJ): 24 g protein, 6.6 g fat and 0 g carbs.

What are the macros of barramundi?

Per 100 g: 26 g protein, 0 g carbs and 7.3 g fat. By calories that's about 62% protein, 0% carbs and 38% fat.

How long do you have to walk to burn a serving of barramundi?

About 51 min of easy walking or 20 min of cycling for a 70 kg (154 lb) person — that's the 156 calories in a serving (fillet, 91 g).

How much fiber is in barramundi?

None: dietary fiber comes from plant foods and mushrooms — vegetables, fruit, grains, beans and nuts.

How much protein is in a barramundi fillet?

A 91 g grilled fillet has 24 g of protein and 156 calories (651 kJ); a large 128 g fillet has 34 g and 219 calories (916 kJ).

How many calories are in 300 g of barramundi?

300 g of grilled barramundi has 513 calories (2,146 kJ) and 79 g of protein. These figures are for cooked fish; a raw fillet loses water as it cooks, so 300 g raw gives a smaller cooked portion.

Is barramundi healthier than chicken?

Both are lean, high-protein choices. Per 100 g cooked, plain chicken breast has fewer calories (137 vs 171) and a little more protein (29 g vs 26 g); grilled barramundi has more fat (7.3 g vs 1.8 g). Swapping one for the other now and then adds variety.

Barramundi Calories, Protein and Kilojoules: per Fillet and 100 g