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Fried pangasius fillet Calories
High protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fried pangasius fillet (140 g) has 294 calories. That works out to 210 calories per 100 g. It contains 8.7 g of carbs, 25.9 g of protein, 16.9 g of fat and 0 g of fiber. Its 2 µg of B12 covers 82% of the Daily Value. Its glycemic index is 8 (low), so it raises blood sugar slowly.
Fried pangasius fillet Nutrition Facts
Selected: 1 piece (medium) · 140 g
294
KCAL / 140G
Carbs
8.7g
· 3% DV
Protein
25.9g
· 52% DV
Fat
16.9g
· 22% 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 12% · Protein 36% · Fat 52%
Fried pangasius fillet nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 294 kcal | |
| Total fat | 16.9 g | 22% |
| Saturated fat | 3.22 g | 16% |
| Trans fat | 0.08 g | |
| Sodium | 109 mg | 5% |
| Total carbohydrate | 8.7 g | 3% |
| Fiber | 0 g | 0% |
| Protein | 25.9 g | 52% |
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 Fried pangasius fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 294 kcal |
| 1 piece (thin) | 70 g | 147 kcal |
| 1 piece (small) | 90 g | 189 kcal |
| 100 g | 100 g | 210 kcal |
| 1 serving (half) | 120 g | 252 kcal |
| 1 cup (chopped) | 160 g | 336 kcal |
| 1 piece (thick) | 180 g | 378 kcal |
| 1 piece (large) | 200 g | 420 kcal |
| 1 serving (double) | 250 g | 525 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Fried pangasius fillet
What is fried pangasius fillet made from?
Fried pangasius fillet is made from pangasius, a freshwater catfish native to Southeast Asia and widely farmed there. The fillet is the fish’s boneless side portion, though an occasional small bone can remain.
What does fried pangasius fillet taste like?
Fried pangasius fillet has a mild, fairly neutral taste and a soft, flaky texture. Its subtle flavor takes well to lemon, herbs, spices, or a crisp coating, which is why it is often served with a sauce.
Is fried pangasius fillet healthy?
Fried pangasius fillet provides protein, while frying adds oil and makes it richer than a baked or steamed version. For a lighter meal, cook the fillet with less oil and pair it with vegetables.
Does fried pangasius fillet have bones?
Fried pangasius fillet is usually sold deboned, so it generally has fewer bones than a whole fish. Small bones can still be missed during filleting, so check each piece carefully before serving it to children.
How do you fry pangasius fillet without it falling apart?
To fry pangasius fillet without it falling apart, thaw it fully and pat it dry first. Heat the pan before adding the fish, let the underside brown before turning, and use a wide spatula to lift it gently.
Is fried pangasius fillet the same as basa or swai?
Basa and swai are common market names for pangasius catfish, although labels can vary by species and region. Fried pangasius fillet refers to a cooked fillet from this group of Southeast Asian freshwater fish.
Can you fry pangasius fillet from frozen?
It is better to thaw pangasius fillet before frying, because a frozen center can cook unevenly while the outside browns. Thaw it in the refrigerator, then pat away surface moisture to reduce splattering and help it brown.
Is fried pangasius fillet safe to eat?
Yes, fried pangasius fillet is safe to eat when it has been stored properly and cooked through. Keep raw fish chilled, thaw it in the refrigerator, and wash utensils and surfaces that touched it before using them again.
How should you store leftover fried pangasius fillet?
Store leftover fried pangasius fillet in a covered container in the refrigerator rather than leaving it out. Reheat it until hot throughout in a pan or oven; gentle reheating helps keep the fish from drying out.
What should you serve with fried pangasius fillet?
Serve fried pangasius fillet with lemon, a fresh salad, or cooked vegetables to balance its crisp coating. Rice, potatoes, or a tangy dipping sauce also work well, depending on whether you want a lighter or more filling meal.
Fried pangasius fillet Vitamins & Minerals
Vitamins
B12
1.96µg · 82% DV
B3
3.92mg · 25% DV
B6
0.31mg · 18% DV
B5
0.77mg · 15% DV
Minerals
Phosphorus
266mg · 38% DV
Selenium
18µg · 33% DV
Iodine
31µg · 21% DV
Potassium ⭐
434mg · 13% DV
Sodium
109mg · 5% DV
Fried pangasius fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fried pangasius fillet
To burn the 294 calories in 1 piece (medium) (140 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 Fried pangasius fillet?
Fried pangasius fillet is made from the boneless flesh of pangasius, a freshwater fish widely farmed in Southeast Asia, particularly in the Mekong region. The fish has a mild flavour and tender texture; frying gives the outside a light crispness while the centre stays soft.
It is served as a main dish in many places, often with rice, potatoes or vegetables, and a squeeze of lemon works well with its gentle taste. It is high in protein, with 18.5 g per 100 g; frying also adds fat, so pair it with a fresh salad or vegetables for a lighter meal.
How Nutritious Is Fried pangasius fillet?
Nutrient density
Medium
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 Fried 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 Fried pangasius fillet Contain Allergens?
Contains these allergens:
Which Diets Is Fried pangasius fillet Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Fried pangasius fillet Fat Profile
SATURATED
3.22g
MONOUNSATURATED
6.44g
POLYUNSATURATED
3.92g
Omega 6:3 ratio 19.8:1
Above the ideal 4:1 (19.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.