1 serving (100 grams) contains 90 calories, 17.0 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 | 40.5 g | 81% | |
| 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 Pangasius
Pangasius is a type of freshwater fish native to Southeast Asia, particularly Vietnam, Thailand, and Cambodia, where it is commonly farmed. It has a mild flavor, tender texture, and is popular in global cuisines due to its versatility in grilling, frying, baking, or steaming. Nutritionally, Pangasius is low in calories (90 per 100g), rich in protein (17g), and contains minimal fat (2.5g). It has trace amounts of iron (0.5mg) and calcium (10mg), making it an accessible option for light meals focused on protein intake.
Health Benefits
- Promotes muscle growth and repair due to its high protein content (17g per 100g serving).
- Supports bone health through small but available calcium content (10mg per serving).
- Low-fat profile (2.5g per serving) aids in managing weight and reducing calorie intake.
Dietary Considerations
Selection and Storage
Keep Pangasius refrigerated at 0-4°C and use within 1-2 days of purchase. For longer storage, freeze at -18°C for up to 3 months. Thaw gradually in the refrigerator before cooking.
Common Questions About Pangasius Nutrition
Is Pangasius high in protein?
Yes, Pangasius is relatively high in protein, providing 17 grams of protein per 100-gram serving. This makes it a good option for those looking to increase their protein intake, especially with its low calorie count of 90 per serving.
Can I eat Pangasius on a keto diet?
Yes, Pangasius is suitable for a keto diet as it contains 0 grams of carbohydrates, making it a low-carb food. Its healthy fat content (2.5 grams per serving) and high protein levels also align well with keto dietary goals.
What are the health benefits of eating Pangasius?
Pangasius is a lean source of protein, low in calories and fat, which makes it beneficial for weight management and muscle building. However, there are concerns about the farming practices and water quality in some regions, so sourcing from reputable suppliers is important.
What is the recommended serving size for Pangasius?
A typical serving size for Pangasius is around 100 grams, which provides 90 calories, 17 grams of protein, and 2.5 grams of fat. For a balanced meal, pair it with a variety of vegetables and healthy fats like olive oil.
How does Pangasius compare to other white fish like cod or tilapia?
Compared to cod and tilapia, Pangasius has similar protein levels but slightly higher fat content (2.5 grams versus 0.5-1 gram in cod or tilapia). Pangasius is a more budget-friendly option but may not have the same environmental sustainability as cod or tilapia, depending on sourcing.
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.
