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Barramundi Nutrition Information

by
author image Michelle Kerns
Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. Kerns studied English literature and neurology at UC Davis.
Barramundi Nutrition Information
Fresh caught barramundi for sale at a market. Photo Credit guidemark50/iStock/Getty Images

A white-fleshed native Australian fish with a firm texture and mild, buttery flavor, barramundi is also known as the giant perch or nairfish. Barramundi is a versatile, environmentally friendly and nutritious alternative to seafood that may be overfished or contaminated with pollutants such as mercury or polychlorinated biphenyls, reports "The Atlantic" food writer Barry Estabrook. Use it in any sea bass or red snapper recipe calling for grilling, roasting, broiling or sautéing. The National Smart Seafood Guide advises choosing only barramundi farmed in the United States, because others are not as highly regulated.

Low in Fat

A 6-ounce fillet of fresh barramundi contains 140 calories, and 13 percent of this amount -- approximately 18 calories, or 2 grams -- comes from fat. For a woman on a 2,000-calorie diet, a serving of barramundi would supply only 2 to 3.5 percent of her recommended daily limit of fat. Barramundi contains no saturated fat, although it does have 70 milligrams of cholesterol, which is 23 percent of the total a healthy adult should have each day. Columbia Health assures that, despite the cholesterol content, the health benefits of fish like barramundi still make it a good choice in a balanced diet.

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Rich in Omega-3 Fatty Acids

A serving of some commercially farmed barramundi contains about 1 gram of omega-3 fatty acids, nearly as much as the 1.5 grams of omega-3 fatty acids found in every serving of fatty fish like salmon, mackerel or herring. There isn't a recommended daily allowance of omega-3 fatty acids, but eating two servings of fish such as barramundi per week will supply most adults with enough, says the University of Massachusetts Medical School. A diet high in omega-3 fatty acids may help lower your cholesterol and decrease your risk of heart disease, cancer and neurological disorders.

Excellent Protein Choice

The Centers for Disease Control and Prevention says that the average adult woman needs 46 grams of protein per day, while a man should have about 56 grams. Barramundi supplies 35 grams of protein in a 6-ounce fillet - that's 76 percent of a woman's protein RDA and 62 percent of a man's daily protein requirement. You may have a better chance of avoiding chronic diseases such as diabetes, cancer and heart disease if you get more of your protein from plant-based sources, poultry or seafood, rather than red or processed meats.

Variety of Vitamins and Minerals

Like all fish, barramundi is a source of a number of essential vitamins and minerals that support your immune, cardiovascular and nervous systems, including selenium, zinc, magnesium, vitamin A and calcium. Each 6-ounce fillet of barramundi contains 40 milligrams of calcium, or 4 percent of the 1,000-milligram daily recommended intake for adults. Barramundi also provides approximately 4 percent of an adult's required intake of vitamin A.

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References

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