Basa fillet provides about 13 g protein per 100 g raw and about 21.5 g per 100 g baked, based on national databases.
You came here for a clear protein number and a bit of context. Here it is, early and plain: raw basa averages around 13 grams of protein per 100 grams, while a baked fillet lands around 21.5 grams per 100 grams because water cooks off and the nutrients concentrate. The rest of this guide gives you usable conversions, quick comparisons, and cook-method nuances so you can plan meals without guesswork.
Basa (pangasius, swai) is a mild white fish that’s easy to portion and quick to cook. Its protein density is lower in the raw state than many firmer white fish, yet once cooked, the picture changes because the fillet sheds moisture. That’s why per-100-gram cooked values look higher than raw values. Below, you’ll find per-100-gram figures, common serving conversions, and a simple planner for quick targets.
Basa Fillet Protein Per 100G: Raw Vs. Cooked
Let’s anchor the baseline with two primary references: a Finnish national food-composition entry for raw pangasius fillet and an Australian database entry for baked basa fillet with no added fat. The Finnish entry lists protein at about 13.1 g per 100 g raw. The Australian entry reports 21.5 g per 100 g for a baked fillet without added fat. Those two points explain most of the everyday variance you’ll see on labels and apps.
Because cooking reduces water, a cooked fillet packs more protein per 100 g than the same fish weighed raw. That’s concentration, not extra protein appearing out of nowhere. If you need raw-to-cooked equivalence, think in portions: a 150 g raw piece will cook down to something like 110–125 g depending on method and time. Protein stays roughly the same for that piece; only the weight shifts.
For direct source entries, see the raw fillet record in Finland’s database and the baked fillet record in Australia’s database (linked below in-line).
First, a broad table you can act on:
| Form / Portion | Protein | Note |
|---|---|---|
| Raw basa fillet (per 100 g) | 13.1 g | From a national composition database (raw). |
| Baked basa fillet, no added fat (per 100 g) | 21.5 g | From a national composition database (baked). |
| Raw portion 120 g | 15.7 g | Calculated from 13.1 g/100 g raw. |
| Raw portion 150 g | 19.7 g | Calculated from 13.1 g/100 g raw. |
| Raw portion 200 g | 26.2 g | Calculated from 13.1 g/100 g raw. |
| Baked portion 100 g | 21.5 g | Calculated from baked value. |
| Baked portion 150 g | 32.3 g | Calculated from baked value. |
Use Cases: Meal Planning, Fitness Targets, And Easy Swaps
If you’re counting protein, basa works well for light, quick meals. A 150 g baked serving delivers just over 32 g of protein while staying gentle on calories. That makes it handy for post-workout plates or weeknight dinners where you want protein without heavy fat.
Prefer to weigh food raw? Use the raw multiplier from the table. Say you want a 25 g target from raw basa; that means planning around 190 g raw (13.1 g × 1.9 ≈ 24.9 g). If you batch-bake fillets, you can portion by cooked weight instead and use the 21.5 g number per 100 g baked.
Cooking Method And Why The Numbers Move
Moisture loss is the lever. Baking, grilling, and air-frying usually shed more water than gentle steaming. The more water that leaves, the higher the protein per 100 g of the cooked fish. It doesn’t change total protein in your piece; it changes the denominator (the weight after cooking).
Salt and moisture-retaining treatments can swing the numbers. Some frozen fillets are treated with solutions that add sodium and water weight. That can push the per-100-gram protein number down in raw form, then climb once you cook off that extra water. When precision matters, choose un-treated fillets and stick with one brand so your numbers stay consistent.
Basa Fillet Protein Per 100G In Context (Keyword Variant With A Modifier)
How does basa compare with a broad set of everyday goals? The planner below translates protein targets into cooked or raw weights so you can shop and plate with less mental math. The assumptions use the same per-100-gram anchors you saw earlier: 13.1 g raw and 21.5 g baked.
Official entries: Finland’s pangasius fillet record and Australia’s baked basa fillet record.
Planner table using those anchors:
| Target | Cooked Weight (baked) | Raw Weight |
|---|---|---|
| Protein goal 20 g | ≈ 95 g baked | ≈ 150 g raw |
| Protein goal 25 g | ≈ 116 g baked | ≈ 190 g raw |
| Protein goal 30 g | ≈ 140 g baked | ≈ 230 g raw |
| Protein goal 35 g | ≈ 163 g baked | ≈ 270 g raw |
| Protein goal 40 g | ≈ 186 g baked | ≈ 305 g raw |
| Protein goal 45 g | ≈ 209 g baked | ≈ 345 g raw |
| Protein goal 50 g | ≈ 233 g baked | ≈ 380 g raw |
Shopping, Storage, And Safe Handling
Look for firm fillets with a clean smell and minimal glaze. If the label lists phosphates or brines, expect more water in the raw weight. That isn’t a deal-breaker; just weigh cooked portions for steadier protein counts.
Refrigerate fresh fish and cook within two days. For frozen fillets, thaw overnight in the fridge or under cold running water in a sealed bag. Pat dry before cooking so the surface browns and loses surface moisture evenly.
Season simply and bake on a rack at a moderate temperature until the thickest part flakes. Avoid overcooking; once the center just turns opaque and flakes, you’re set.
Simple Flavor Ideas That Keep The Macros Clean
- Citrus and herbs: Lemon or lime with chopped parsley or dill keeps the plate bright without extra calories.
- Spice and heat: Smoked paprika with a dash of cayenne gives color and a gentle kick. Use a light oil spray if you need coverage.
- Garlic and ginger: A quick rub of minced garlic and ginger adds a savory edge that plays well with a crisp salad or steamed rice.
Label Variations You’ll See And How To Read Them
Different databases and labels report different protein numbers for basa, usually between 12 and 15 g per 100 g raw. That range reflects species within the pangasius group, feed, water content, and whether the fillet was treated to hold moisture. Branded products can swing outside that range when salt or marinades are involved.
The clean way to work: pick one trustworthy source for the baseline, then calculate your portions from that. If you always buy the same brand and cook the same way, your own notes will be the most accurate guide on your counter.
Frequently Asked Confusions, Solved Quickly
- “Why is the cooked number higher?” Water left. Same protein in the piece, smaller cooked weight per 100 g basis.
- “Can I swap basa with another white fish for the same protein?” In many recipes, yes, but per-100-gram protein varies by species. If your plan hinges on exact macros, check the specific fish in a national database and adjust the weight.
- “Is basa a complete protein?” Like other finfish, it supplies all essential amino acids. Pair it with vegetables and a carb you enjoy, and you have an easy, balanced plate.
Quick Steps To Dial In Your Numbers At Home
- 1) Pick a baseline. For raw basa, use 13.1 g per 100 g. For baked fillet, use 21.5 g per 100 g.
- 2) Choose your weighing habit. If you weigh raw, multiply grams by 0.131 to get protein grams. If you weigh cooked, multiply by 0.215.
- 3) Keep a tiny notepad in the kitchen. Jot the brand, prep, oven time, and the cooked weight from a typical piece. That removes guesswork the next time.
- 4) If you swap to a different brand or see a new brine on the label, redo one quick test plate and update your note.
Macro Budget And Simple Meal Ideas
If you build plates around protein, basa plays nicely with grains or potatoes without pushing calories high. A cooked 200 g portion delivers about 43 g of protein using the baked anchor, which pairs well with a cup of rice or roasted potatoes and a big salad. If you want a lighter lunch, 120 g cooked lands near 26 g of protein and leaves space for vegetables and a sauce.
Keep sauces light so the numbers stay predictable. Yogurt with lemon and herbs, a drizzle of olive oil with capers, or a quick salsa of tomato and cucumber all boost flavor without masking the fish. If you crave crunch, add toasted breadcrumbs or crushed crackers to the top for the last few minutes in the oven.
Batch Cooking Tips For Consistent Macros
- Bake multiple fillets on a wire rack set over a tray. This helps moisture escape and gives a steadier cooked weight from batch to batch.
- Weigh each fillet after cooking and jot the cooked weight next to the raw weight in a small chart. After two or three runs, you’ll know the typical shrink range for your oven and pan.
- Store cooked portions in shallow containers so they cool quickly. Keep two days’ worth in the fridge and freeze the rest in single-meal packs.
Troubleshooting Label Numbers
If a package lists lower protein per 100 g than your baseline, scan the ingredients. Salt and moisture retainers inflate raw weight. That doesn’t ruin the fish, but it does mean the raw label shows fewer grams of protein per 100 g than an untreated fillet. Weigh cooked portions and use the baked anchor to normalize what you log.
If an app shows a much higher number raw, check the entry source. Some entries are user-generated and pull in cooked data without saying so. Switch to a verified database entry and your log will stop bouncing between meals.
When sodium is high out of the package, soak fillets in cold water for 10–15 minutes, then pat dry. This can pull surface brine and help the texture while keeping the baked protein math intact.
Here’s the key takeaway for your keyword query—Basa Fillet Protein Per 100G—kept accurate and practical. Use 13.1 g per 100 g for raw planning and 21.5 g per 100 g once baked. Those anchors come from national food-composition databases and slot neatly into day-to-day cooking, meal prep, and macro tracking.
When you need just the number fast, search for Basa Fillet Protein Per 100G in your notes and stick to the two anchors above so your tracking stays consistent.
Menu planners and calorie counters often paste basa fillet protein per 100g into apps; match it to the raw or baked anchor and your macros line up with how you actually cook.