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Pan-fried pangasius Calories
High-protein, low-carb fish
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pan-fried pangasius (140 g) has 231 calories. That works out to 165 calories per 100 g. It contains 0 g of carbs, 28.7 g of protein, 12.3 g of fat and 0 g of fiber. Its 1.7 µg of B12 covers 70% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Pan-fried pangasius Nutrition Facts
Selected: 1 piece (medium) · 140 g
231
KCAL / 140G
Carbs
0g
· 0% DV
Protein
28.7g
· 57% DV
Fat
12.3g
· 16% 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 51% · Fat 49%
Pan-fried pangasius nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 231 kcal | |
| Total fat | 12.3 g | 16% |
| Saturated fat | 2.38 g | 12% |
| Trans fat | 0.04 g | |
| Sodium | 81 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 28.7 g | 57% |
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 Pan-fried pangasius?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 231 kcal |
| 1 piece (half) | 70 g | 115 kcal |
| 1 piece (small) | 90 g | 149 kcal |
| 100 g | 100 g | 165 kcal |
| 1 serving (thin) | 120 g | 198 kcal |
| 1 cup (diced) | 160 g | 264 kcal |
| 1 serving (thick) | 170 g | 281 kcal |
| 1 piece (large) | 200 g | 330 kcal |
| 2 piece (double) | 280 g | 462 kcal |
Calculated from 165 calories per 100 g.
Frequently Asked Questions About Pan-fried pangasius
What is pan-fried pangasius?
Pan-fried pangasius is a dish made from pangasius, a freshwater catfish commonly farmed in Southeast Asia. It is usually sold as a mild-tasting, boneless fillet and cooked in a skillet with a little oil.
How do you cook pan-fried pangasius without it falling apart?
To keep pan-fried pangasius intact, thaw the fillet completely, pat it dry, and let one side brown before turning it once. A hot pan and a thin, flexible spatula help prevent the delicate fish from breaking.
Does pan-fried pangasius taste fishy?
Pan-fried pangasius usually has a mild, slightly sweet taste rather than a strongly fishy flavor. Drying the fillet before cooking and finishing it with lemon or fresh herbs keeps the flavor clean.
Is pan-fried pangasius the same as basa or swai?
Pan-fried pangasius may be sold as basa or swai, names used for closely related pangasius catfish, but the names do not always identify the exact same species. Check the package’s species information if that distinction matters.
Can you cook pan-fried pangasius from frozen?
It is better to thaw pangasius before pan-frying it. A frozen fillet releases extra water into the skillet, which can make the fish steam instead of brown and can leave the center unevenly cooked.
Do you need to coat pangasius in flour for pan-frying?
No, flour is not necessary for pan-fried pangasius. A light coating can add a crisp surface, but a well-dried fillet cooked in a preheated pan also browns without breading.
Why is pangasius so cheap?
Pangasius is often inexpensive because it is farmed at large scale, grows efficiently, and is widely sold as a boneless fillet. The price can vary with the source, processing, and retailer.
What should you serve with pan-fried pangasius?
Pan-fried pangasius pairs well with lemony vegetables, salad, potatoes, or rice. Since the fish has a mild flavor, bright sauces and fresh herbs add contrast without overwhelming it.
How long does pan-fried pangasius last in the fridge?
Store leftover pan-fried pangasius in a covered container in the refrigerator and eat it within 3–4 days. Refrigerate it promptly, and reheat only the portion you plan to eat until hot throughout.
Is pan-fried pangasius safe to eat?
Yes, pan-fried pangasius is safe to eat when it comes from a reliable food source and is cooked through. Avoid raw or undercooked fish; people with a specific health concern should ask their clinician for individualized guidance.
Pan-fried pangasius Vitamins & Minerals
Vitamins
B12
1.68µg · 70% DV
B3
3.92mg · 25% DV
B5
1.05mg · 21% DV
B6
0.28mg · 16% DV
Minerals
Phosphorus
294mg · 42% DV
Selenium
18µg · 33% DV
Iodine
25µg · 17% DV
Potassium ⭐
448mg · 13% DV
Sodium
81mg · 4% DV
Pan-fried pangasius Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-fried pangasius
To burn the 231 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 Pan-fried pangasius?
Pan-fried pangasius is made by cooking pangasius, usually as a fillet, in a pan with a little oil. The fish is mild in flavour and has tender, delicate flesh, so it takes well to simple seasoning such as lemon, pepper and herbs. Pangasius is widely eaten in Southeast Asia and is also sold internationally, where it is often an affordable choice for an easy fish meal.
Serve it hot with rice, potatoes or vegetables, or add it to a salad for a lighter plate. It is high in protein and contains no carbohydrates; using a non-stick pan and just enough oil to prevent sticking keeps the preparation simple.
How Nutritious Is Pan-fried pangasius?
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 Pan-fried pangasius 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 Pan-fried pangasius Contain Allergens?
Contains these allergens:
Which Diets Is Pan-fried pangasius 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
Pan-fried pangasius Fat Profile
SATURATED
2.38g
MONOUNSATURATED
4.48g
POLYUNSATURATED
2.52g
Omega 6:3 ratio 8.1:1
Above the ideal 4:1 (8.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.