Barramundi Nutrition Calculator: Raw Package & Cooked

Barramundi (*Lates calcarifer*, also called Asian sea bass) is most commonly sold in grocery stores as individually frozen aquaculture fillets, such as The Better Fish brand. A standard 4 oz (113g) raw package fillet contains 100 calories, 20g protein, and 2g total fat (equivalent to 88.5 kcal, 17.7g protein, and 1.77g fat per 100g raw) ^[1][2].

When shoppers look up generic 'sea bass' in standard nutrition databases, they often encounter European branzino (97 kcal/100g) or Chilean sea bass (146 kcal/100g) — leading to mismatched calorie and fat counts. This calculator includes both the exact Farmed Package Standard and Use My Package Label (Raw → Cooked) mode so your macros match your bag.

When you bake, air-fry, or grill a 113g (4 oz) raw barramundi fillet, it loses approximately 22% of its moisture weight as steam, finishing at roughly 88g (3.1 oz) cooked ^[3]. Because evaporated water contains zero calories and zero protein, the whole cooked fillet retains 96 kcal and 19.6g protein (98% protein retention).

However, if you weigh your fish after cooking, the nutrient density per 100g increases because those same nutrients are now concentrated into a lighter piece of fish: 100g of baked barramundi provides 109 kcal and 22.2g protein compared to 88.5 kcal and 17.7g protein per 100g raw.

Farmed barramundi provides 650mg of omega-3 fatty acids per 4 oz (113g) raw fillet (~580mg per 100g) alongside 36mcg selenium (65% DV) and 4.7mcg vitamin D ^[1][2].

According to the USDA Table of Nutrient Retention Factors (Release 6), gentle dry-heat methods like baking or air-frying retain 95% of omega-3 fats and selenium, whereas high-heat broiling or boiling can reduce heat-sensitive B vitamins (thiamine and folate) by 15% to 30% ^[3].