Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Baked Pangasius Fish (No Added Oil) Calories
Lean baked white fish, low fat, good protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked Pangasius Fish (No Added Oil) (120 g) has 108 calories. That works out to 90 calories per 100 g. It contains 0 g of carbs, 19.8 g of protein, 2.6 g of fat and 0 g of fiber. Its 1.3 µg of B12 covers 55% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked Pangasius Fish (No Added Oil) Nutrition Facts
Selected: 1 piece (medium) · 120 g
108
KCAL / 120G
Carbs
0g
· 0% DV
Protein
19.8g
· 40% DV
Fat
2.6g
· 3% 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 77% · Fat 23%
Baked Pangasius Fish (No Added Oil) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 60 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 19.8 g | 40% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Baked Pangasius Fish (No Added Oil)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 108 kcal |
| 1 g | 1 g | 1 kcal |
| 1 ounce (whole) | 28 g | 25 kcal |
| 1 piece (small) | 80 g | 72 kcal |
| 100 g | 100 g | 90 kcal |
| 1 serving (medium) | 150 g | 135 kcal |
| 1 piece (large) | 180 g | 162 kcal |
| 1 serving (large) | 200 g | 180 kcal |
| 2 piece (double) | 240 g | 216 kcal |
Calculated from 90 calories per 100 g.
Frequently Asked Questions About Baked Pangasius Fish (No Added Oil)
What is baked pangasius fish?
Baked pangasius fish is made from a freshwater catfish sold under the name pangasius. The name can refer to more than one closely related species, and the fish is commonly sold as boneless or nearly boneless fillets.
Is baked pangasius fish healthy?
Yes, baked pangasius fish is a lean source of protein, especially when prepared without added oil. Pair it with vegetables or whole grains for a balanced meal, and go easy on salty coatings and heavy sauces.
What does baked pangasius fish taste like?
Baked pangasius fish has a mild flavor and soft, tender texture, so it works well with lemon, herbs, and spices. Properly handled fish should not smell muddy or strongly fishy; discard it if it has a sour or ammonia-like odor.
Is pangasius the same as basa or swai?
Baked pangasius fish may be sold as basa or swai, but the names are not always interchangeable. They refer to related fish, and commercial labels can vary by species and market; check the package’s species information if the distinction matters.
Is baked pangasius fish safe to eat?
Yes, baked pangasius fish is safe to eat when it has been kept cold and cooked thoroughly. Avoid packages that are damaged or appear to have thawed and refrozen, and do not rely on cooking to make fish with an off smell safe.
How do you bake pangasius fish without drying it out?
To keep baked pangasius fish moist, pat thawed fillets dry, season them, and bake just until the flesh turns opaque and flakes easily with a fork. Thin fillets cook quickly, so check them early rather than leaving them in the oven unattended.
Does baked pangasius fish have bones?
Baked pangasius fish is usually sold as a boneless fillet, though an occasional small bone can remain. Check the fish carefully before serving it, especially to a child, rather than assuming every packaged fillet is completely bone-free.
Can you bake pangasius fish from frozen?
Yes, you can bake pangasius fish from frozen, but it may release more water and cook less evenly. Thawing it in the refrigerator first and patting it dry usually gives a better texture; never thaw fish on the counter.
What should you serve with baked pangasius fish?
Baked pangasius fish goes well with roasted vegetables, a crisp salad, potatoes, or rice. Its mild flavor suits lemon and fresh herbs, so a bright, simple side often works better than a rich sauce that overwhelms the fish.
How long does baked pangasius fish last in the fridge?
Baked pangasius fish keeps for up to 3 days in the refrigerator when stored promptly in a covered container. Refrigerate leftovers rather than leaving them out, and reheat them until hot throughout before eating.
Baked Pangasius Fish (No Added Oil) Vitamins & Minerals
Vitamins
B12
1.32µg · 55% DV
Vitamin D
3µg · 15% DV
B5
0.54mg · 11% DV
B3
1.44mg · 9% DV
Minerals
Phosphorus
216mg · 31% DV
Selenium
16µg · 29% DV
Iodine
22µg · 15% DV
Potassium ⭐
336mg · 10% DV
Sodium
60mg · 3% DV
Baked Pangasius Fish (No Added Oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Pangasius Fish (No Added Oil)
To burn the 108 calories in 1 piece (medium) (120 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 Baked Pangasius Fish (No Added Oil)?
Baked Pangasius Fish (No Added Oil) is a mild white-fish dish made by baking pangasius, a freshwater fish native to Southeast Asia, without adding oil. Its delicate flavour and soft, moist texture make it an easy choice if you prefer fish that is not strongly flavoured. Lemon, pepper and fresh herbs complement it without overpowering the fish.
It works well as a simple lunch or dinner with vegetables, salad, potatoes or rice; in Turkey, it can also be served alongside pilaf and a fresh salad. Pangasius is lean and provides protein: a 100 g portion has 16.5 g of protein and 2.2 g of fat. For a lighter plate, add roasted or steamed vegetables and serve any sauce on the side.
How Nutritious Is Baked Pangasius Fish (No Added Oil)?
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 Baked Pangasius Fish (No Added Oil) 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 Baked Pangasius Fish (No Added Oil) Contain Allergens?
Contains these allergens:
Which Diets Is Baked Pangasius Fish (No Added Oil) 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
Baked Pangasius Fish (No Added Oil) Fat Profile
SATURATED
0.72g
MONOUNSATURATED
0.84g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Compare Baked Pangasius Fish (No Added Oil)
Foods Similar to Baked Pangasius Fish (No Added Oil)
Have another question about Baked Pangasius Fish (No Added Oil)?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.