1 serving (100 grams) contains 90 calories, 15.0 grams of protein, 2.5 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
214.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.0 g | 7% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 119.0 mg | 39% | |
| Sodium | 119.0 mg | 5% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 35.7 g | 71% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 23.8 mg | 1% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 714.3 mg | 15% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Basa fillet
Basa fillet is a white fish originating from Southeast Asia, specifically Vietnam, and is part of the pangasius fish family. It is commonly used in various cuisines globally due to its mild flavor and flaky texture, making it versatile for dishes like curries, grilled fish, or fried preparations. Nutritionally, basa is low in calories, contains minimal fat, and provides a good source of lean protein. It is also a source of essential nutrients like potassium, which supports cardiovascular health, and Vitamin B12, which aids in energy production and cognitive function. Additionally, basa contains small amounts of omega-3 fatty acids that promote heart and brain health.
Health Benefits
- Supports muscle growth and repair due to its high lean protein content (22-25 grams per serving).
- Contributes to heart health and blood pressure regulation with potassium (approximately 300 mg per serving).
- Boosts energy metabolism and cognitive function through Vitamin B12 (roughly 1 microgram per serving).
Dietary Considerations
Selection and Storage
Basa fillets should be kept refrigerated below 40°F (4°C) for up to 1-2 days. For longer storage, freeze them in an airtight container for up to 3 months. Thaw in the refrigerator before cooking.
Common Questions About Basa fillet Nutrition
What is the nutritional content of basa fillet?
Basa fillet is a low-calorie, protein-rich fish. A 100-gram serving contains approximately 90 calories, 12 grams of protein, 4 grams of fat, and negligible carbohydrates. It is also a source of omega-3 fatty acids, vitamin D, and potassium.
Can basa fillet be included in a keto or low-carb diet?
Yes, basa fillet is an excellent choice for both keto and low-carb diets. It is naturally low in carbohydrates (less than 1 gram per 100-gram serving) and provides a good amount of protein and healthy fats, making it suitable for these dietary plans.
What are the health benefits or concerns of eating basa fillet?
Basa fillet offers several health benefits, including being a lean source of protein that supports muscle health and weight management. However, as basa is often farmed, concerns about contaminants, farming practices, and antibiotic use exist. Look for basa fillets certified by trusted sustainability programs to ensure better quality.
What is the recommended portion size for basa fillet?
A standard portion size of basa fillet for an adult is about 150-200 grams, depending on protein needs and dietary goals. This size provides approximately 135-180 calories and 18-24 grams of protein, making it a nutritious and balanced option for most meals.
How does basa fillet compare to other white fish like cod or tilapia?
Basa fillet is similar to cod and tilapia in that it has a mild flavor and soft texture, making it versatile for recipes. It tends to have slightly less protein than cod (16 grams per 100 grams) but is more affordable. Compared to tilapia, basa contains similar protein levels but may have a slightly higher fat content.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
