Barramundi is gaining popularity as a nutrient-rich, sustainable fish that’s both delicious and good for your health. With its high protein content, omega-3 fatty acids, and low mercury levels, it’s a fantastic alternative to more commonly consumed fish like salmon and tilapia.

In this guide, we’ll break down:
✔️ Barramundi’s nutrition profile
✔️ Health benefits of eating barramundi
✔️ How it compares to other fish
✔️ Best ways to cook barramundi for maximum nutrition

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Barramundi Nutrition Facts (Per 100g Serving)

If you’re looking for a lean, protein-packed fish, barramundi is an excellent choice. Here’s how it measures up per 100 grams:

📌 Did You Know? Barramundi has half the calories of salmon while still providing a significant amount of omega-3s!

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Health Benefits of Eating Barramundi

1️⃣ Supports Heart Health ❤️

Barramundi is rich in omega-3 fatty acids, which help:
✔️ Lower bad cholesterol (LDL)
✔️ Reduce the risk of heart disease
✔️ Improve blood circulation

📌 Compared to other fish: Barramundi has 600mg of omega-3s per 100g, making it a great alternative to salmon if you want a milder-tasting option with fewer calories.

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2️⃣ Great for Weight Loss & Muscle Growth 💪

If you're looking for a high-protein, low-fat fish, barramundi is a top choice.

✔️ Low in calories – Only 108 kcal per 100g
✔️ High in protein – 23g per serving, essential for muscle repair
✔️ Low in unhealthy fats – Less saturated fat than beef or pork

📌 Did You Know? Barramundi is a great option for keto & low-carb diets because it has zero carbohydrates.

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3️⃣ Safe & Low in Mercury ⚠️

Unlike larger fish like tuna and swordfish, barramundi has low mercury levels, making it a safer choice for frequent consumption.

✔️ Safe for pregnant women & children
✔️ Less exposure to heavy metals
✔️ Sustainably farmed options are even cleaner

📌 Tip: Always opt for sustainably farmed barramundi, as it is free from antibiotics & contaminants.

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Barramundi vs. Other Fish: Which is Healthier?

How does barramundi compare to salmon, tilapia, and cod?

Key Takeaways:

✔️ Lower in calories than salmon but still provides a good amount of omega-3s
✔️ Higher in omega-3s than tilapia & cod
✔️ Safer than tuna due to low mercury levels

📌 Best For: If you want lean protein with heart-healthy omega-3s, barramundi is a perfect alternative to salmon!

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How to Cook Barramundi for Maximum Nutrition

To keep barramundi’s nutrients intact, here are the best healthy cooking methods:

1️⃣ Grilled Barramundi with Lemon & Herbs 🍋🔥

✔️ Retains healthy fats & omega-3s
✔️ Great for meal prep & weight loss

🔹 How to Make It:

• Season fillets with lemon juice, garlic, and olive oil

• Grill for 5 minutes per side on medium heat

• Serve with steamed vegetables & quinoa

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2️⃣ Baked Barramundi with Garlic & Olive Oil 🧄🥗

✔️ Best for low-fat, high-protein diets
✔️ Keeps the fish moist & flavorful

🔹 How to Make It:

• Preheat oven to 375°F (190°C)

• Drizzle fillets with olive oil, garlic, and rosemary

• Bake for 12-15 minutes until fish flakes easily

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3️⃣ Air-Fried Barramundi (Crispy & Healthy!) 🍽️

✔️ Less oil than deep-frying
✔️ Perfect for a low-calorie, high-protein meal

🔹 How to Make It:

• Preheat air fryer to 400°F (200°C)

• Lightly coat fillets with olive oil & seasonings

• Air-fry for 8 minutes until crispy

📌 Want More Recipes? Check out our Top 5 Barramundi Recipes

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Why Choose Sustainably Farmed Barramundi?

🌱 Sustainability Matters! Unlike overfished species like cod and tuna, barramundi is farmed using eco-friendly methods that:
✔️ Use less water & energy than traditional fish farming
✔️ Don’t rely on wild fish stocks for feed
✔️ Avoid antibiotics & harmful chemicals

Where to Buy Sustainable Barramundi?

🏪 Retail Stores: Costco, Whole Foods, specialty seafood markets
📦 Online: The Better Fish Barramundi, Australis Barramundi
🎣 Local Markets: Fresh catch from Australian & Southeast Asian fisheries

📌 Want to Try It? Learn Where to Buy Barramundi & How Much It Costs

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Final Thoughts: Should You Eat More Barramundi?

✅ YES! Barramundi is a healthy, nutritious, and sustainable choice for seafood lovers.

✔️ Low in calories & high in protein – Great for weight loss & muscle building
✔️ Rich in omega-3s – Supports heart & brain health
✔️ Safer than other fish – Low mercury & sustainably farmed

📌 What’s Next? Try cooking it yourself with our Easy Barramundi Recipes!