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Barramundi Fillet, with Skin

Barramundi Fillet, with Skin

Everyday

Barramundi (Lates calcarifer) is a sustainably farmed white fish, also called Asian sea bass, prized for its mild, buttery flavor and firm, flaky texture. The edible skin crisps beautifully when pan-seared or grilled, while the flesh provides high-quality protein and omega-3 fatty acids with lower mercury risk than many predatory fish. This versatile fillet thrives in closed aquaculture systems, making it an eco-conscious choice that retains moisture well during cooking.

Macro Impact

A 4 oz serving contains 147 calories, 21g protein, 0g carbs, and 7g fat.

Calorie Burn

How long would it take to burn off 147 calories?
Walking3.5 mph, moderate pace
34 min
YogaModerate effort, gentle pace
25 min
SwimmingModerate effort, freestyle
19 min
Biking12-14 mph, moderate effort
15 min
StairsStair climbing, moderate pace
17 min
Running5 mph (12 min/mile)
12 min

Nutrition Facts

Serving size4 oz (113 g)
Amount per serving
Calories147
% Daily Value*
Total Fat7g
9%
Saturated Fat2g
8%
Trans Fat0g
Polyunsaturated Fat1g
Monounsaturated Fat2g
Cholesterol102mg
34%
Sodium63mg
3%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein21g
Vitamin D12mcg
60%
Calcium20mg
2%
Iron0.4mg
2%
Potassium390mg
8%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
7 / 78 g
9%
Monounsaturated
2 / 31 g
6%
Polyunsaturated
1 / 23 g
6%
Saturated
2 / 23 g
7%
Trans
0 g
Cholesterol
102 / 300 g
34%
Omega 3
1 / 5 g
17%
Omega 6
1 / 19 g
3%
Omega 9
0 g
Protein
Protein
21 / 80 g
26%
Amino Acids
Histidine
0 / 3 g
0%
Isoleucine
0 / 2 g
0%
Leucine
0 / 3 g
0%
Lysine
0 / 2 g
0%
Methionine
0 / 1 g
0%
Phenylalanine
0 / 2 g
0%
Threonine
0 / 1 g
0%
Tryptophan
0 / 0 g
75%
Valine
0 / 2 g
0%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
0%
Riboflavin, B2
0 / 1 mg
11%
Niacin, B3
4 / 15 mg
24%
Pantothenic Acid, B5
0 / 5 mg
0%
Pyridoxine, B6
1 / 1 mg
37%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
2 / 2 mcg
89%
Folate
0 / 400 mcg
0%
Vitamin A
22 / 800 mcg
3%
Vitamin C
0 / 83 mg
0%
Vitamin D
12 / 15 mcg
81%
Vitamin E
3 / 15 mg
20%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
20 / 1k mg
2%
Copper
0 / 1 mg
2%
Iron
0 / 13 mg
3%
Magnesium
33 / 370 mg
9%
Manganese
0 / 2 mg
0%
Phosphorous
192 / 700 mg
27%
Potassium
390 / 3k mg
13%
Selenium
33 / 55 mcg
60%
Sodium
63 / 2.3k mg
3%
Zinc
0 / 10 mg
4%
Chromium
3 / 30 mcg
11%
Molybdenum
0 / 45 mcg
0%
Iodine
3 / 150 mcg
2%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
82 g
Caffeine
0 mg
Choline
0 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

  1. 1.Barramundi, aquacultured, fillet, raw. Australian Nutrient Database. Public Food Key F000386.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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