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Cooked pangasius fillet Calories
A lean, protein-rich cooked fish fillet with very low carbohydrate content.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Cooked pangasius fillet (150 g) has 198 calories. That works out to 132 calories per 100 g. It contains 0 g of carbs, 36.8 g of protein, 5.1 g of fat and 0 g of fiber. Its 3.3 µg of B12 covers 138% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Cooked pangasius fillet Nutrition Facts
Selected: 1 piece (medium) · 150 g
198
KCAL / 150G
Carbs
0g
· 0% DV
Protein
36.8g
· 74% DV
Fat
5.1g
· 7% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 76% · Fat 24%
Cooked pangasius fillet nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 198 kcal | |
| Total fat | 5.1 g | 7% |
| Saturated fat | 1.35 g | 7% |
| Trans fat | 0 g | |
| Sodium | 83 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 36.8 g | 74% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Cooked pangasius fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 198 kcal |
| 1 ounce (small) | 28.4 g | 37 kcal |
| 100 g | 100 g | 132 kcal |
| 1 piece (small) | 100 g | 132 kcal |
| 1 serving (small) | 120 g | 158 kcal |
| 1 cup (shredded) | 140 g | 185 kcal |
| 1 serving (medium) | 180 g | 238 kcal |
| 1 piece (large) | 200 g | 264 kcal |
| 1 serving (large) | 250 g | 330 kcal |
Calculated from 132 calories per 100 g.
Frequently Asked Questions About Cooked pangasius fillet
What is cooked pangasius fillet?
Cooked pangasius fillet is the prepared flesh of a freshwater catfish native to Southeast Asia. It is usually sold as boneless portions, with a mild flavour and soft texture that take well to sauces and seasonings.
What does cooked pangasius fillet taste like?
Cooked pangasius fillet has a mild, slightly sweet taste and a tender, moist texture. Its subtle flavour works well with lemon, herbs, garlic, or a more strongly seasoned sauce.
Is cooked pangasius fillet safe to eat?
Yes, cooked pangasius fillet is safe to eat when it has been properly handled and cooked through. Buy it from a reliable seller, keep it chilled, and avoid eating it if it smells sour or has an unusual texture.
How do you reheat cooked pangasius fillet without drying it out?
Reheat cooked pangasius fillet gently in a covered pan with a splash of water or sauce, or use short bursts in the microwave. Stop as soon as it is hot throughout; prolonged heating can make the delicate flesh dry and fall apart.
Where does pangasius in cooked pangasius fillet come from?
Pangasius is a freshwater catfish native to Southeast Asia, and much of the pangasius sold internationally is farm-raised in Vietnam. The exact source of a cooked pangasius fillet varies by supplier, so check its packaging for origin information.
Does cooked pangasius fillet have bones?
Cooked pangasius fillet is usually sold with the larger bones removed, but a small pin bone can occasionally remain. Check each portion before serving it to a child or anyone who may have difficulty noticing bones.
Is pangasius the same as swai or basa?
The names pangasius, swai, and basa are sometimes used interchangeably in shops, but they can refer to different pangasius catfish species or market categories. The label on a cooked pangasius fillet is the best place to check the stated species.
How long does cooked pangasius fillet last in the fridge?
Keep cooked pangasius fillet in a covered container in the refrigerator and eat it within three to four days. Refrigerate it within two hours of cooking, and discard it if it has been left warm for too long or seems spoiled.
Can you eat cooked pangasius fillet during pregnancy?
Yes, thoroughly cooked pangasius fillet can be eaten during pregnancy; pangasius is generally considered a low-mercury fish. Avoid raw or undercooked fish, and ask your healthcare professional about personal advice on fish intake during pregnancy.
What goes well with cooked pangasius fillet?
Cooked pangasius fillet pairs well with rice, potatoes, roasted vegetables, or a crisp salad. Because its flavour is mild, a squeeze of lemon or a punchier herb, tomato, or garlic sauce can make the meal more satisfying.
Cooked pangasius fillet Vitamins & Minerals
Vitamins
B12
3.3µg · 138% DV
B3
5.25mg · 33% DV
B6
0.38mg · 22% DV
Vitamin D
3.75µg · 19% DV
Minerals
Selenium
53µg · 96% DV
Phosphorus
315mg · 45% DV
Iodine
45µg · 30% DV
Potassium ⭐
540mg · 16% DV
Sodium
83mg · 4% DV
Cooked pangasius fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cooked pangasius fillet
To burn the 198 calories in 1 piece (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Cooked pangasius fillet?
Cooked pangasius fillet is the boneless flesh of pangasius, a freshwater fish widely farmed in Southeast Asia. Its flavour is mild and its tender, flaky texture takes well to simple seasonings. It can be baked, steamed or pan-cooked, then served hot as the centre of a meal.
Pair it with rice, potatoes or vegetables, or tuck it into a sandwich with salad and a squeeze of lemon. Its high protein and very low carbohydrate content can suit meals built around lean protein; each 100 g provides 24.5 g of protein. For a lighter plate, bake or steam the fillet rather than frying it, and add vegetables or a fresh salad.
How Nutritious Is Cooked pangasius fillet?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Cooked pangasius fillet Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Cooked pangasius fillet Contain Allergens?
Contains these allergens:
Which Diets Is Cooked pangasius fillet Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Cooked pangasius fillet Fat Profile
SATURATED
1.35g
MONOUNSATURATED
1.65g
POLYUNSATURATED
1.35g
Omega 6:3 ratio 5.5:1
Above the ideal 4:1 (5.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.