Oyster
Perch
Pangasius
A mild-flavored white fish, pangasius is known for its soft texture and versatility in cooking. A lean protein source that’s low in calories but less nutrient-dense.
90
1 medium fillet
(150 grams)
CAL
A
Nutri-Score
Low in fat, high in protein, but limited in omega-3s compared to other fish.
Value per 100 grams & per cup (150g):
60 kcal | 90 kcal
Protein
12 grams | 18 grams
Fats
1.3 grams | 2 grams
Carbohydrates
None
Fiber
None
Vitamins & Nutrients
- Vitamin B12: Essential for red blood cell formation and nerve function.
- Selenium: Supports immune health and acts as an antioxidant.
- Phosphorus: Important for bone health and energy production.
Satiety and Feelings
Pangasius is a lean, high-protein food that can keep you full without excess calories. Its mild taste makes it an easy choice for those who dislike “fishy” flavors.
What does 100 g look like?
About half a fillet (size of a deck of playing cards) or 3/4 cup of cooked flakes.
What does 2000/2500 calories look like?
About 13 fillets (2.5 kg / 5.5 lbs) of cooked pangasius.
Daily Value per 100 grams %
Did you know?
Pangasius is also called basa fish, swai, or river catfish and is native to Southeast Asia.
It is primarily farmed in Vietnam, where it’s a major export product in the global seafood industry.
Pangasius has a very mild flavor, making it ideal for those who prefer less “fishy” tasting seafood.
Farming methods have raised environmental concerns in some regions, especially related to water pollution and antibiotic use.
Despite its reputation as a budget-friendly fish, pangasius contains less omega-3 fatty acids than fatty fish like salmon or mackerel.
Drawback
Low in omega-3s, unlike most other fish, which are rich in these essential fatty acids.
Some pangasius farms have been criticized for poor environmental and hygiene practices, so source matters.
May contain trace levels of pollutants if farmed in contaminated waters—buy from certified suppliers when possible.
- Always check for the MSC label.
