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 | 107.1 mg | 35% | |
| 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 fish
Basa fish, also known as Pangasius or Vietnamese catfish, is a freshwater species native to Southeast Asia, particularly Vietnam, where it is a staple food. It is known for its mild flavor and versatile culinary applications, making it popular in global cuisines, from Asian dishes to Western-style grilling and baking. Nutritionally, basa is a lean source of protein, providing about 22 grams per 100 grams serving, and is low in fat, with roughly 4 grams of total fat, including heart-healthy omega-3 fatty acids. It's also packed with essential nutrients, such as vitamin B12, selenium, and phosphorus, which support overall health. With its affordability and adaptable taste, basa has gained prominence in both home cooking and restaurants.
Health Benefits
- Supports brain and nerve health due to high vitamin B12 content (about 40% of the daily value per 100 grams).
- Promotes heart health with its omega-3 fatty acids, known for reducing inflammation and supporting cardiovascular function.
- Strengthens bones and teeth as it provides phosphorus, contributing to skeletal health and cellular processes.
Dietary Considerations
Selection and Storage
Store basa fish in the refrigerator at 4°C or below and consume within 1-2 days for freshness. For longer storage, freeze at -18°C, ensuring it is tightly wrapped to prevent freezer burn.
Common Questions About Basa fish Nutrition
Is Basa fish high in protein?
Yes, Basa fish is a good source of protein. A 100-gram serving contains approximately 13 grams of protein, making it an excellent option for supporting muscle growth and repair. It's also relatively low in fat, with only about 4 grams per 100 grams.
Can I eat Basa fish on a keto diet?
Yes, Basa fish is suitable for a keto diet as it is low in carbohydrates, with less than 1 gram of carbs per 100-gram serving. Combined with its moderate protein and healthy fat content, it fits well within the macronutrient requirements of keto.
What are the health benefits or concerns of eating Basa fish?
Basa fish is low in calories (around 90 per 100 grams) and rich in protein, making it a good choice for weight management and overall health. However, concerns have been raised about farming practices and potential contamination with pollutants in some regions. It's recommended to purchase Basa fish from reputable sources to ensure safety and quality.
What is the recommended portion size for Basa fish?
A standard portion size for Basa fish is typically 150-200 grams per serving, which provides about 20-26 grams of protein and 135-180 calories. This portion works well for a balanced meal when paired with vegetables or other sides.
How does Basa fish compare to cod in terms of nutrition and taste?
Basa fish and cod are similar in that they are both mild-flavored white fish. However, Basa tends to be slightly fattier with a softer texture, while cod is leaner and firmer. Nutritionally, cod has slightly more protein per 100 grams (around 18 grams) but lower fat content compared to Basa.
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.
