Pangasius
Pangasius, cooked
Categories
| Macros | per 100 g |
|---|---|
| Calories | 102 kcal |
| Protein | 20.5 g |
| Fat | 2.2 g |
| Carbs | 0.0 g |
Pangasius is a mild, white-fleshed freshwater fish native to Southeast Asia, widely sold as fillets and commonly baked, pan-fried, or steamed. Per 100 g cooked, it provides 102 kcal, 20.5 g of protein, 2.2 g of fat, and zero carbohydrates or fibre, making it a lean, high-protein option. Notable minerals include potassium at 403 mg, phosphorus at 228 mg, and sodium at 280 mg per 100 g. On the vitamin side, it delivers 7.4 mg of niacin and 1.9 mcg of vitamin D per 100 g, alongside 12 mcg of folate. No glycemic index applies given the absence of carbohydrates. Pangasius fits pescatarian, gluten-free, dairy-free, keto, paleo, Mediterranean, and low-FODMAP dietary patterns.
How many calories in cooked pangasius?
Cooked pangasius contains 102 kcal per 100 g. A typical fillet portion of around 150 g would come to approximately 153 kcal.
How much protein is in pangasius?
Cooked pangasius provides 20.5 g of protein per 100 g, with only 2.2 g of fat and no carbohydrates. That makes it one of the leaner fish options by protein-to-calorie ratio.
Is pangasius keto-friendly?
Yes, cooked pangasius is well suited to a keto diet — it contains zero carbohydrates per 100 g and is high in protein at 20.5 g. It appears on the keto-compatible diets list alongside paleo and low-FODMAP.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 102 kcal |
| Protein | 20.5 g |
| Fat | 2.2 g |
| Carbs | 0 g |
| Sugars | 0 g |
| Fiber | 0 g |
| Starch | 0 g |
| Minerals | Amount |
|---|---|
| Calcium | 13.0 mg |
| Iron | 0.12 mg |
| Magnesium | 39.0 mg |
| Phosphorus | 228 mg |
| Potassium | 403 mg |
| Sodium | 280 mg |
| Zinc | 0.40 mg |
| Copper | 0.030 mg |
| Manganese | 0.010 mg |
| Selenium | 25.0 mcg |
| Iodine | 2.0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin D | 1.9 mcg |
| Vitamin E | 0.32 mg |
| Thiamin (B1) | 0.020 mg |
| Riboflavin (B2) | 0.070 mg |
| Niacin (B3) | 7.4 mg |
| Pantothenic acid (B5) | 0.73 mg |
| Vitamin B6 | 0.16 mg |
| Folate (B9) | 12.0 mcg |
| Vitamin B12 | 1.4 mcg |
