Pangasius
Good nutritional profile
Pangasius (basa, swai), a farmed freshwater catfish, values for the raw fillet.
Pangasius from Vietnam, sold as basa or swai, is an inexpensive mild white fish traded mostly as frozen skinless fillets. A 150 g raw fillet gives about 145 kcal and 25 g of protein with about 4 g of fat, and is high in vitamin B12 and phosphorus. Values are based on channel catfish, a related catfish; frozen fillets are often glazed with ice or treated with phosphates, so check the net weight on the pack.
Nutrition values are for the raw product
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 16.4g | 29.3% |
| Fat | 2.8g | 4.0% |
| Carbs | 0g | 0.0% |
| Simple Sugars | 0g | Estimate |
| Complex Carbs | 0g | Estimate |
| Fiber | 0g | 0.0% |
| Water | 80g | 3.2% |
| Calories | 95 | 4.2% |
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.72 | g | 3.6% |
| Monounsaturated | 0.84 | g | 3.4% |
| Polyunsaturated | 0.87 | g | 6.7% |
| Omega-3 | 0.261 | g | Estimate |
| EPA | 130 | mg | 14.4% |
| DHA | 234 | mg | 26.0% |
| Omega-6 | 0.609 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 0.7 | mg |
| Vitamin E | 0.38 | mg |
| Selenium | 12.6 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 15 | mcg | 1.7% |
| vitamin B1 | 0.21 | mg | 17.5% |
| vitamin B2 | 0.072 | mg | 5.5% |
| vitamin B3 | 1.91 | mg | 11.9% |
| vitamin B6 | 0.116 | mg | 6.8% |
| vitamin B9 | 10 | mcg | 2.5% |
| vitamin B12 | 2.23 | mcg | 92.9% |
| vitamin C | 0.7 | mg | 0.8% |
| vitamin D | 0.2 (8 IU) | mcg | 1.3% |
| vitamin E | 0.38 | mg | 2.5% |
| vitamin K | 1 | mcg | 0.8% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 14 | mg | 1.4% |
| iron | 0.3 | mg | 1.7% |
| magnesium | 23 | mg | 5.8% |
| phosphorus | 209 | mg | 29.9% |
| potassium | 358 | mg | 13.8% |
| sodium | 43 | mg | 1.9% |
| zinc | 0.51 | mg | 4.6% |
| copper | 0.034 | mg | 3.8% |
| manganese | 0.025 | mg | 1.1% |
| selenium | 12.6 | mcg | 22.9% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 482 | mg | 68.9% | 173% |
| Isoleucine | 755 | mg | 53.9% | 144% |
| Leucine | 1331 | mg | 48.8% | 125% |
| Lysine | 1504 | mg | 71.6% | 180% |
| Methionine | 661 | mg | 63.0% | 165% |
| Phenylalanine | 1192 | mg | 68.1% | 167% |
| Threonine | 718 | mg | 68.4% | 165% |
| Tryptophan | 183 | mg | 65.4% | 159% |
| Valine | 844 | mg | 46.4% | 121% |
Compare with other products
Values per 100 g
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