Lance Armstrong’s LIVESTRONG recommends Barramundi

Barramundi Nutrition Information

Overview

Barramundi is a fish native to northern Australia, Southeast Asia and southern China. It is a sport fish in Australia and is farm-raised in the United States. Barramundi is a nutritious source of protein, omega-3 fatty acids and essential vitamins and minerals. It can easily be included as part a healthy diet that adheres to federal dietary guidelines.

Nutrients

Barramundi is a good source of protein and omega-3 fatty acids. Barramundi, and other types of fish, also contain essential vitamins and minerals like vitamin A and D, B vitamins, calcium, iron, zinc, potassium, magnesium and selenium, according to the Washington State Department of Health. Protein is necessary for growth, development of all body cells and organs and tissue repair. Vitamins and minerals support normal body processes and protect the body from chronic diseases.

Nutritional Facts

According to Icelandic USA, a company that imports fish into the United States, 100 g (3.5 oz.) of barramundi has 147 calories, 4.7 g of fat, 1.3 g of saturated fat, 25.7 g of protein and 0.3 g of carbohydrates. It also has 90 mg of cholesterol and 121 mg of sodium.

Omega-3 Fatty Acids

According to Australis Aquaculture, a 5 oz. serving of barramundi has about 600 to 800 mg of omega-3 fatty acids. Omega-3 fatty acids are an essential fatty acid that the American Heart Association (AHA) says can decrease the risk of heart disease, lower triglycerides and blood pressure and help prevent heart attack and stroke. Worldwide recommendations for omega-3 fatty acids from fish are between 200 to 4,000 mg per day. An easy way to ensure adequate intake of omega-3 fatty acids is to follow the AHA's recommendations and eat fish twice a week.

Cooking

Healthy cooking methods are essential when preparing barramundi. Cooking methods that use a lot of oil, butter or lard like deep frying or pan frying can turn a healthy piece of fish into an unhealthy meal. Healthy cooking methods use little or no oil like grilling, broiling, roasting, steaming and poaching and produce foods that are lower in calories and fat. The USDA says excessive consumption of calories and fat contributes to weight gain, obesity and chronic diseases like heart attack, stroke, heart disease, diabetes and certain cancers.

Considerations

Barramundi is a healthy addition to any diet but as with all foods should be eaten in moderation. Barramundi does not contain all the essential vitamins and minerals that a person needs to stay healthy. Eating barramundi or other types of fish to the exclusion of fruits, vegetables, dairy products, grains and other proteins like meat, poultry or beans can result in nutritional deficiencies. Barramundi falls under the meat and bean group of MyPyramid, the USDA's food guide pyramid. According to MyPyramid, the average adult needs about 5 ½ oz. of meat or beans a day, which is equivalent to about one large fillet of barramundi.

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