1. Barramundi Facts
2. Types of Barramundi
3. Barramundi Nutritional Value
4. Barramundi Health Benefits
Barramundi (Lates calcarifer) is a popular, versatile, white-fleshed fish known for its mild, slightly sweet flavour and firm, moist texture with medium-large flakes. Often described as having a buttery, delicate taste, it is ideal for, pan-frying, grilling, or baking, featuring a crisp skin and low-to-medium oil content.
History and Origin
Barramundi (Lates calcarifer) has a long history as a staple food for Indigenous Australians and has evolved into an iconic, sustainably farmed, and globally recognized fish. Its transition from a largely ignored local fish to a high-demand, modern staple began in the 1950s with the help of Greek migrants, with commercial aquaculture expanding rapidly from the 1980s onwards.
- • Farmed Australian Saltwater (Premium)
- • Baby/Plate-Size Barramund
- • Wild-Caught Barramundi
- • Imported Barramundi
Barramundi available in Australia includes premium, sustainably farmed saltwater fish (e.g., Infinity Blue, Humpty Doo, Daintree) known for a sweet, clean, mild flavour with large, moist flakes and firm texture. Sold as live, whole, or fillets (often skin-on for crisping), it is a versatile, white-fleshed fish popular for grilling, baking, and steaming.
Types of Barramundi Sold in Australia
- Farmed Australian Saltwater (Premium): Most common high-quality product, grown in pens or ponds in tropical QLD, NT, and WA. Examples include Infinity Blue, Humpty Doo, Coral Coast, and Daintree, which are known for being sustainable and consistent.
- Baby/Plate-Size Barramundi: Small farmed fish (300-800g), often sold whole or gutted for baking/barbecuing.
- Wild-Caught Barramundi: Primarily sourced from NT, QLD, and WA rivers and estuaries. These can have a slightly stronger, sometimes "earthy" flavour compared to farmed.
- Imported Barramundi: Often sold as frozen fillets from Asia, which may differ in texture and flavour from local farmed fish.
Taste and Texture
- Flavour: Mild, buttery, and clean, particularly in high-salinity farmed fish.
- Texture: Firm, moist, white-pinkish flesh that produces large flakes when cooked.
- Skin: Fine skin that crisps beautifully, popular for pan-searing.
- Seasonality: Farmed is available year-round, while wild-caught availability is seasonal.
Market Availability
- Barramundi is widely available in supermarkets, fishmongers, and restaurants as fresh fillets, frozen portions, or whole fish. The best quality often comes from reputable Australian producers focusing on sustainable, high-salinity farming.
Barramundi ( Nutritional value )
Value per 100 g
Fish, sea bass, mixed species, cooked, dry heat
|
Nutrient ( Proximate’s )
|
Unit
|
Value
|
Daily Value %
|
|
Energy
|
kcal
|
124
|
6.2%
|
|
Protein
|
g
|
23.63
|
47.2%
|
|
Total lipid (fat)
|
g
|
2.56
|
3.2%
|
|
Carbohydrate, by difference
|
g
|
0.00
|
0.00
|
|
Fiber, total dietary
|
g
|
0.0
|
0.0
|
|
Sugars, total
|
g
|
0.00
|
0.00
|
|
Minerals
|
|||
|
Calcium, Ca
|
mg
|
13
|
1%
|
|
Iron, Fe
|
mg
|
0.37
|
2%
|
|
Magnesium, Mg
|
mg
|
53
|
12.6%
|
|
Phosphorus, P
|
mg
|
248
|
19.8%
|
|
Potassium, K
|
mg
|
328
|
6.9%
|
|
Sodium, Na
|
mg
|
87
|
3.7%
|
|
Zinc, Zn
|
mg
|
0.52
|
4.7%
|
|
Copper, Cu
|
mg
|
0.024
|
2.7%
|
|
Manganese, Mn
|
mg
|
0.020
|
0.8%
|
|
Selenium, Se
|
mcg
|
46.8
|
85%
|
|
Vitamins
|
|||
|
Vitamin C, total ascorbic acid
|
mg
|
0.0
|
|
|
Thiamin (B-1)
|
mg
|
0.130
|
10.8%
|
|
Riboflavin (B-2)
|
mg
|
0.150
|
11.5%
|
|
Niacin (B-3)
|
mg
|
1.900
|
11.8%
|
|
Pantothenic acid (B-5)
|
mg
|
0.870
|
17.4%
|
|
Vitamin (B-6)
|
mg
|
0.460
|
27%
|
|
Folate (B-9)
|
mcg
|
6
|
1.5%
|
|
Vitamin (B-12)
|
mcg
|
0.30
|
12.5%
|
|
Vitamin A, RAE
|
mcg
|
64
|
7.1%
|
| Vitamin A IU |
IU
|
213
|
7.1% |
|
Lipids
|
|||
|
Saturated Fatty Acids
|
g
|
0.655
|
3.2%
|
|
Monounsaturated Fatty Acids
|
g
|
0.544
|
|
|
Polyunsaturated Fatty Acids
|
g
|
0.953
|
|
|
Cholesterol
|
mg
|
53
|
17.6%
|
|
Reference Values are based on a 2,000 Calorie Intake, for Adults and Children 4 or More Years of Age. Your daily values may be higher or lower depending on your calorie needs.
|
|
Percentages are roughly approximated using (RDA) Recommended Dietary Allowances for adults. Source: USDA United States Department of Agriculture
|
|
Reference Values for Nutrition – National Institutes of Health USA
|
Barramundi Nutritional Value
Barramundi is a highly nutritious, low-mercury white fish rich in heart-healthy Omega-3 fatty acids, lean protein, and essential minerals like selenium and zinc. It promotes cardiovascular health, supports brain function, aids in weight management due to its low-calorie count, and helps reduce inflammation.
HIGH QUALITY PROTEIN SOURCE
Barramundi is a nutrient-dense white fish providing a high-quality, lean protein source (approx. 21-23g per 100g serving) essential for muscle repair and growth. It is exceptionally rich in Omega-3 fatty acids, low in mercury, and contains essential selenium and Vitamin D, making it ideal for heart health, brain function, and weight management.AIS IN WEIGHT MANAGEMENT
Barramundi is widely considered a "superfood" protein, offering a range of health benefits with a, particularly strong profile for weight management, high-quality nutrition, and cardiovascular health. It is often described as a lean, low-calorie alternative to fish like salmon, while still providing significant omega-3 fatty acids.BOOSTS BRAIN FUNCTION AND MENTAL HEALTH
Barramundi is an exceptional source of nutrients that directly support brain function and mental health, primarily due to its high concentration of long-chain omega-3 fatty acids (DHA and EPA). Often referred to as a "brain food," this white fish offers a mild flavour while delivering a nutritional profile similar to salmon, but often with half the calories.LOW IN HARMFUL CONTAMINANTS
Barramundi is considered one of the healthiest and safest white fish options, offering a high-quality, lean protein source that is specifically recognized for being low in contaminants. Its reputation for purity, particularly in farmed varieties, makes it a safe choice for regular consumption.
PROMOTES CARDIOVASCULAR HEALTH
Barramundi is considered an excellent, heart-healthy fish due to its high levels of omega-3 fatty acids (EPA and DHA), which are known to improve cardiovascular function. Regular consumption of barramundi—about 1-2 times per week—can significantly support heart health by reducing inflammation and promoting overall well-being.PROVIDES ESSENTIAL VITAMINS
Barramundi is a highly nutritious, low-fat white fish packed with essential vitamins (A, D, E, and B-complex) and minerals (selenium, zinc, iodine) that boost immunity, improve heart health, and strengthen bones. It is an excellent source of lean protein and high in omega-3 fatty acids, which reduce inflammation and support brain function.SUPPORTS SKIN HEALTH
Barramundi is highly regarded for supporting skin health due to its rich nutrient profile, particularly when the skin is consumed. Key benefits for skin include improved hydration, increased elasticity, and a reduction in signs of aging, such as wrinkles.RICH IN ESSENTIAL MINERALS
Barramundi is a highly nutritious, low-mercury white fish rich in essential minerals like selenium, zinc, magnesium, calcium, and iron, supporting immune, heart, and bone health. It is particularly noted for high omega-3 fatty acids, which reduce inflammation, and high-quality protein, making it excellent for muscle repair and heart health.
References
Nutrient Database – USDA (United States Department of Agriculture)
Reference Values for Nutrition – National Institutes of Health USA
Promotes cardiovascular health - Barramundi is considered an excellent, heart-healthy fish due to its high levels of omega-3 fatty acids (EPA and DHA), which are known to improve cardiovascular function. Regular consumption of barramundi—about 1-2 times per week—can significantly support heart health by reducing inflammation and promoting overall well-being.
High quality protein source - Barramundi is a nutrient-dense white fish providing a high-quality, lean protein source (approx. 21-23g per 100g serving) essential for muscle repair and growth. It is exceptionally rich in Omega-3 fatty acids, low in mercury, and contains essential selenium and Vitamin D, making it ideal for heart health, brain function, and weight management.
Boosts brain function and mental health - Barramundi is an exceptional source of nutrients that directly support brain function and mental health, primarily due to its high concentration of long-chain omega-3 fatty acids (DHA and EPA). Often referred to as a "brain food," this white fish offers a mild flavour while delivering a nutritional profile similar to salmon, but often with half the calories.
Rich in essential minerals - Barramundi is a highly nutritious, low-mercury white fish rich in essential minerals like selenium, zinc, magnesium, calcium, and iron, supporting immune, heart, and bone health. It is particularly noted for high omega-3 fatty acids, which reduce inflammation, and high-quality protein, making it excellent for muscle repair and heart health.
Low in harmful contaminants - Barramundi is considered one of the healthiest and safest white fish options, offering a high-quality, lean protein source that is specifically recognized for being low in contaminants. Its reputation for purity, particularly in farmed varieties, makes it a safe choice for regular consumption.
Ais in weight management - Barramundi is widely considered a "superfood" protein, offering a range of health benefits with a, particularly strong profile for weight management, high-quality nutrition, and cardiovascular health. It is often described as a lean, low-calorie alternative to fish like salmon, while still providing significant omega-3 fatty acids.
Provides essential vitamins - Barramundi is a highly nutritious, low-fat white fish packed with essential vitamins (A, D, E, and B-complex) and minerals (selenium, zinc, iodine) that boost immunity, improve heart health, and strengthen bones. It is an excellent source of lean protein and high in omega-3 fatty acids, which reduce inflammation and support brain function.
Supports skin health - Barramundi is highly regarded for supporting skin health due to its rich nutrient profile, particularly when the skin is consumed. Key benefits for skin include improved hydration, increased elasticity, and a reduction in signs of aging, such as wrinkles.