17 Fit Food calories Fish and seafood
Pangasius (basa) calories and nutrition facts
Pangasius (basa) (raw): 74 kcal per 100 g, protein 14.9 g, fat 1.6 g, carbs 0 g. Typical serving (150 g): 111 kcal. Baked: 109 kcal per 100 g.
Pangasius, sold in Britain as basa or river cobbler and in the US often as swai, is a mild, white-fleshed catfish farmed mainly in Vietnam and one of the cheapest fish fillets around. Raw it has about 74 kcal per 100 g and baked about 109 kcal, because it loses water in the oven; it’s high in protein and rich in vitamin B12. Breadcrumbs and sauces count separately.
- High in protein
- Low fat
- High in vitamin B12
- High in vitamin B3
- Protein 81%
- Fat 19%
- Carbs 0%
In everyday portions
- Typical serving · 150 g 111 kcal P 22.4 · F 2.4 · C 0 g
- 100 kcal is 135 g this much of it gives 100 kcal
- 20 g of protein is 135 g this much to eat for 20 g of protein
- Energy density Low 0.74 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Raw | 74 | 14.9 | 1.6 | 0 |
| Baked | 109 | 21.8 | 2.3 | 0 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011). What the % means
Raw
Energy and macros
- Energy 74 kcal 310 kJ 4%
- Protein 14.9 g 30%
- Fat 1.6 g 2%
- Carbs available, without fibre 0 g 0%
- Fibre 0 g
- Salt 0.51 g 8%
Where the calories come from
- Protein 81%
- Fat 19%
- Carbs 0%
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 1.4 µg 28%
- Vitamin E 0.23 mg 2%
- Vitamin K no data
- Vitamin C 0 mg 0%
- Vitamin B1 thiamin 0.02 mg 2%
- Vitamin B2 riboflavin 0.06 mg 4%
- Vitamin B3 niacin 6.3 mg 39%
- Vitamin B5 pantothenic acid 0.66 mg 11%
- Vitamin B6 0.12 mg 9%
- Folate B9 10 µg 5%
- Vitamin B12 1 µg 40%
- Choline no data
Minerals
- Potassium 293 mg 15%
- Calcium 10 mg 1%
- Phosphorus 166 mg 24%
- Magnesium 29 mg 8%
- Iron 0.09 mg <1%
- Zinc 0.3 mg 3%
- Copper 0.02 mg 2%
- Manganese 0.01 mg <1%
- Selenium 18 µg 33%
- Iodine 3 µg 2%
- Sodium 204 mg 8%
EU criteria for nutrition claims
- High in protein
- Low fat
- High in vitamin B12
- High in vitamin B3
- High in selenium
- Source of vitamin D
- Source of phosphorus
Baked
Energy and macros
- Energy 109 kcal 456 kJ 5%
- Protein 21.8 g 44%
- Fat 2.3 g 3%
- Carbs available, without fibre 0 g 0%
- Fibre 0 g
- Salt 0.75 g 12%
Where the calories come from
- Protein 81%
- Fat 19%
- Carbs 0%
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 2 µg 40%
- Vitamin E 0.34 mg 3%
- Vitamin K no data
- Vitamin C 0 mg 0%
- Vitamin B1 thiamin 0.02 mg 2%
- Vitamin B2 riboflavin 0.07 mg 5%
- Vitamin B3 niacin 7.4 mg 46%
- Vitamin B5 pantothenic acid 0.77 mg 13%
- Vitamin B6 0.16 mg 11%
- Folate B9 12 µg 6%
- Vitamin B12 1.4 µg 56%
- Choline no data
Minerals
- Potassium 430 mg 22%
- Calcium 14 mg 2%
- Phosphorus 243 mg 35%
- Magnesium 42 mg 11%
- Iron 0.13 mg <1%
- Zinc 0.5 mg 5%
- Copper 0.03 mg 3%
- Manganese 0.01 mg <1%
- Selenium 27 µg 49%
- Iodine 2 µg 1%
- Sodium 299 mg 12%
EU criteria for nutrition claims
- High in protein
- Low fat
- High in vitamin B12
- High in selenium
- High in vitamin B3
- High in vitamin D
- High in phosphorus
- Source of potassium
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids. Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
Fish and seafood
Among fish and seafood
The category in the 17 Fit catalog: 183 foods. Compared per 100 g.
- 96% Fewer calories than 96% of fish and seafood.
- 75% More vitamin B3 than 75% of fish and seafood.
Similar in composition
The foods with the nearest calories and macros.
- Crawfish 77 kcal
- Octopus 82 kcal
- Haddock 74 kcal
- Flounder and sole 70 kcal
- Pollock 76 kcal
- Hake 83 kcal
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Where these numbers come from
CoFID (United Kingdom), code 16-382.
Carbs are available carbohydrates, without fibre, as on EU labels.