Barramundi Calories Calculator
Calculate barramundi calories per fillet. Australian barramundi nutrition facts — one of Australia's best lean proteins — macros, and tips for healthy cooking.
Barramundi Nutrition Overview
Barramundi (Lates calcarifer), known as Asian sea bass internationally, is Australia's most iconic native fish — a large, silver-scaled freshwater and estuarine species found across Northern Australia from Western Australia to Queensland and throughout Southeast Asia. In Australia, barramundi is both a beloved sport fish (barra fishing is a major recreational activity in the Northern Territory, Qu...
How to use this calculator
Enter your portion size in grams or use the unit selector. CalorieMetrica will estimate calories, protein, carbs and fats for Barramundi. Actual nutrition values vary depending on preparation method, recipe, and serving size.
Best for fitness goals
Barramundi is one of the best fish choices for weight management in Australia — very low in calories, very high in protein, virtually zero carbohydrate, and rich in omega-3 fatty acids that support metabolism. A 200g grilled barramundi fillet with salad or steamed vegetables is a complete, satisfyin...
Barramundi Calories — Complete Australian Guide
Calories By Portion Size
| Portion / Serving | Estimated Calories | Notes |
|---|---|---|
| Small fillet (150g) | ~173 kcal | Lighter serve |
| Standard fillet (200g) | ~230 kcal | Restaurant serve |
| Large fillet (280g) | ~322 kcal | Generous serve |
Calories By Preparation Method
| Preparation Method | Calories / 100g | Notes |
|---|---|---|
| Pan-fried barramundi (light oil) | ~115 kcal/100g | Standard cooking |
| Grilled/baked barramundi | ~110 kcal/100g | Lowest calorie prep |
| Beer-battered barramundi | ~195 kcal/100g | Deep-fried pub style |
Nutrition Breakdown
| Nutrient | Amount | Notes |
|---|---|---|
| Calories | 115 kcal | Per 100g |
| Protein | 22 g | Excellent lean protein |
| Carbohydrates | 0 g | None — pure protein and fat |
| Fat | 3 g | Very lean — omega-3s |
| Fibre | 0 g | None |
| Omega-3 DHA | ~300 mg | Brain and heart health |
| Selenium | ~28 µg | Strong antioxidant mineral |
What Is Barramundi?
Barramundi (Lates calcarifer), known as Asian sea bass internationally, is Australia's most iconic native fish — a large, silver-scaled freshwater and estuarine species found across Northern Australia from Western Australia to Queensland and throughout Southeast Asia. In Australia, barramundi is both a beloved sport fish (barra fishing is a major recreational activity in the Northern Territory, Queensland, and Western Australia) and a premium restaurant and home-cooking fish. Barramundi has a mild, sweet flavour with moist, white flesh that is relatively low in fat and high in protein. It is sustainably farmed across Australia using closed-loop aquaculture systems, making it an environmentally responsible fish choice. The barramundi is the Northern Territory's iconic fish — catching a barra in Kakadu or Darwin Harbour is one of Australia's quintessential fishing experiences. It appears on menus from the most casual fish and chip shop to the finest Australian fine-dining restaurants.
Barramundi Calories Guide
A standard barramundi fillet (200g, grilled or pan-fried) contains approximately 230 calories with 44g of protein — an outstanding protein-to-calorie ratio. Beer-battered barramundi nearly doubles the calorie count to approximately 390 kcal for the same weight, with the batter adding significant carbohydrate and fat.
Barramundi for Weight Loss
Barramundi is one of the best fish choices for weight management in Australia — very low in calories, very high in protein, virtually zero carbohydrate, and rich in omega-3 fatty acids that support metabolism. A 200g grilled barramundi fillet with salad or steamed vegetables is a complete, satisfying meal at approximately 300–350 kcal total — exceptional for weight loss.
Barramundi for Muscle Gain
Barramundi is outstanding for muscle building — 22g of protein per 100g at only 115 kcal/100g makes it one of the most protein-efficient foods available. A 200g fillet provides 44g of complete, bioavailable protein with all essential amino acids, including a good omega-3 profile that supports muscle recovery and reduces inflammation.
Smart Comparison
Barramundi vs Salmon: Salmon (~200 kcal/100g) is significantly higher in calories than barramundi (115 kcal/100g) due to its higher fat content, but provides more omega-3s. Barramundi vs Chicken Breast: Chicken breast (~165 kcal/100g) is slightly higher in calories than barramundi (115 kcal/100g) with similar protein. Barramundi vs Snapper: Australian snapper (~105 kcal/100g) is comparable to barramundi in lean protein content.
Portion Control Advice
A 200g fillet is a satisfying restaurant-style serving at approximately 230 kcal. Grilling or baking rather than battering or frying keeps calories low. Pair with steamed vegetables and lemon rather than chips for a balanced meal at approximately 350 kcal total.
Common Mistakes
Ordering beer-battered barramundi and assuming it is the same as grilled — battered barramundi (390 kcal) is nearly double the calories of grilled (230 kcal). Adding tartare sauce (approximately 90–150 kcal per tablespoon) to what is otherwise a very lean protein.
Burn This Food — Activity Equivalents
| Activity | Duration to Burn |
|---|---|
| Brisk walking | ~58 min for 1 standard fillet |
| Jogging | ~28 min |
| Cycling | ~33 min |
| Swimming | ~30 min |
Healthy Alternative Tips
Grilled barramundi (as-is — already very low calorie) — ~230 kcal
Barramundi fillet — already one of the best protein options available — ~230 kcal
Grilled instead of beer-battered — saves ~160 kcal per fillet
Related Tools
Use these tools to track your daily plan and compare foods:
Frequently Asked Questions
How many calories in barramundi?
A standard barramundi fillet (200g, grilled or pan-fried) contains approximately 228–232 calories. Per 100g, barramundi is approximately 113–117 calories. Beer-battered barramundi (200g) is approximately 385–395 calories — the batter nearly doubles the calorie content.
Is barramundi healthy?
Barramundi is one of Australia's healthiest fish choices — very high in protein (22g/100g), low in fat, rich in omega-3 fatty acids, and an excellent source of selenium and B vitamins. It is sustainably farmed in Australia and is considered a responsible seafood choice.
Is Australian barramundi farmed or wild?
Both wild-caught and farmed barramundi are available in Australia. Wild barramundi is caught in Northern Territory, Queensland, and Western Australian waters. Farmed barramundi is produced in closed-loop aquaculture systems across Australia, which are considered environmentally sustainable.
What does barramundi taste like?
Barramundi has a mild, slightly sweet flavour with moist, white, firm flesh. It is milder than salmon and less oily, with a clean, fresh taste that takes well to grilling, baking, pan-frying, and steaming. Its neutral flavour makes it versatile across many cooking styles and cuisines.
📊 Data source note: Nutrition values are estimates based on Australian food composition databases, Food Standards Australia New Zealand (FSANZ) nutrient data, and standard recipe analysis. Actual values vary by cooking method, recipe, brand, and serving size. See our Data Sources and Methodology pages.