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Raw panga fillet Calories
Lean, mild-flavored white fish protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Raw panga fillet (170 g) has 153 calories. That works out to 90 calories per 100 g. It contains 0 g of carbs, 25.8 g of protein, 4.9 g of fat and 0 g of fiber. Its 2 µg of B12 covers 85% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Raw panga fillet Nutrition Facts
Selected: 1 piece (medium) · 170 g
153
KCAL / 170G
Carbs
0g
· 0% DV
Protein
25.8g
· 52% DV
Fat
4.9g
· 6% 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 70% · Fat 30%
Raw panga fillet nutrition facts table · 1 piece (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 153 kcal | |
| Total fat | 4.9 g | 6% |
| Saturated fat | 1.22 g | 6% |
| Trans fat | 0 g | |
| Sodium | 85 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 25.8 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 Raw panga fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 170 g | 153 kcal |
| 1 piece (small) | 85 g | 77 kcal |
| 100 g | 100 g | 90 kcal |
| 1 serving (small) | 120 g | 108 kcal |
| 1 serving (medium) | 200 g | 180 kcal |
| 1 piece (large) | 250 g | 225 kcal |
| 1 serving (large) | 300 g | 270 kcal |
| 1 piece (extra large) | 350 g | 315 kcal |
| 1 pack (whole) | 500 g | 450 kcal |
Calculated from 90 calories per 100 g.
Frequently Asked Questions About Raw panga fillet
What is raw panga fillet?
Raw panga fillet is uncooked meat from pangasius, a freshwater catfish commonly farmed in Southeast Asia. It is sold as a boneless or nearly boneless white-fish portion and has a mild flavor.
What does raw panga fillet taste like?
Raw panga fillet has a mild, neutral taste and a soft texture. Its subtle flavor pairs easily with herbs, spices, citrus, and sauces, so it works well in many simple fish recipes.
How do you cook raw panga fillet?
Cook raw panga fillet in a pan, oven, or steamer until the flesh is opaque and flakes easily. Its thin, tender flesh cooks quickly, so check it as it cooks to keep it from drying out.
Where does raw panga fillet come from?
Raw panga fillet most often comes from farmed pangasius raised in Southeast Asia, particularly Vietnam. The source can vary by product, so check the package for its country of origin and producer details.
Does raw panga fillet have bones?
Raw panga fillet is usually sold with the larger bones removed, but small pin bones may remain. Feel along the flesh before cooking and pull out any bones you find with clean tweezers.
Is raw panga fillet safe to eat?
Raw panga fillet is safe to eat when properly stored and thoroughly cooked. Food-safety concerns depend on handling and the individual product, so keep it cold, avoid cross-contamination, and cook it before serving.
Should you wash raw panga fillet before cooking?
No, do not wash raw panga fillet. Rinsing can spread bacteria in water droplets around the sink and nearby surfaces; pat it dry with a paper towel and wash your hands and utensils afterward.
How should you thaw raw panga fillet?
Thaw raw panga fillet in a covered container in the refrigerator. Avoid leaving it at room temperature, and cook it soon after thawing; clean any surfaces or utensils that touched the raw fish.
Is raw panga fillet high in mercury?
No, pangasius is not generally considered a high-mercury predatory fish. Contaminant levels and oversight can vary by source, so choose a product from a regulated seller and check its origin.
Can you eat raw panga fillet as sushi or ceviche?
No, an ordinary raw panga fillet should not be used for sushi or ceviche. Citrus juice does not reliably kill harmful microbes or parasites; use fish specifically handled for raw consumption, or cook the fillet thoroughly.
Raw panga fillet Vitamins & Minerals
Vitamins
B12
2.04µg · 85% DV
B3
3.57mg · 22% DV
B6
0.27mg · 16% DV
B5
0.71mg · 14% DV
Minerals
Phosphorus
347mg · 50% DV
Selenium
21µg · 38% DV
Iodine
43µg · 29% DV
Potassium ⭐
513mg · 15% DV
Sodium
85mg · 4% DV
Raw panga fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw panga fillet
To burn the 153 calories in 1 piece (medium) (170 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 Raw panga fillet?
Raw panga fillet is an uncooked, usually boneless cut of pangasius, a mild-tasting freshwater fish widely farmed in Southeast Asia, particularly Vietnam. Its delicate flavour takes well to marinades and a range of seasonings.
In places where it is sold, including parts of Europe and North America, it is generally cooked rather than eaten raw. Pan-fry, bake or grill it, then serve with vegetables, rice or potatoes. It is a lean source of protein with very little fat and no carbohydrates. For a lighter meal, cook it with a small amount of oil and finish with lemon and herbs.
How Nutritious Is Raw panga 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 Raw panga 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 Raw panga fillet Contain Allergens?
Contains these allergens:
Which Diets Is Raw panga 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
Raw panga fillet Fat Profile
SATURATED
1.22g
MONOUNSATURATED
1.84g
POLYUNSATURATED
1.04g
Omega 6:3 ratio 2.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.