Basa protein per 100g is ~13–14 g raw, rising to ~20–23 g when cooked as moisture drops.
Looking for the hard number on protein in basa? You’re in the right spot. Below you’ll find the verified per-100-gram protein values for raw basa (also sold as swai or pangasius) and how those values shift once it’s cooked, plus quick comparisons with other white fish you see in the market. For clarity, I’ll use “basa” and “swai” interchangeably because retailers often do.
Basa Protein Per 100G In Context
First, the raw figure. Using swai fillet data powered by USDA datasets, the protein density averages about 13.3 grams per 100 grams of raw fish. A typical 113-gram raw portion shows 15 grams of protein, which lines up with that per-100-gram rate. When the same fillet is cooked, water loss concentrates the nutrients, so the protein you see per 100 grams of cooked fish climbs into the low-twenties.
| Fish | Protein (per 100 g) | Notes |
|---|---|---|
| Basa / Swai (raw) | ~13.3 g | USDA-derived swai entry shows ~13% protein by weight. |
| Basa / Swai (cooked, estimate) | ~20–23 g | Protein concentrates after cooking due to moisture loss. |
| Cod (Atlantic, raw) | ~17.9 g | Lean white fish; higher protein density than raw basa. |
| Tilapia (raw) | ~20.1 g | Common market white fish; raw value near 20 g/100 g. |
| Tilapia (cooked, dry heat) | ~26.2 g | Shows the typical jump after cooking. |
| Salmon (Atlantic, raw) | ~20.4 g | Oily fish; similar protein density to cod. |
| Salmon (cooked) | ~22.3 g | Mild rise per 100 g with water loss during cooking. |
Why Raw Basa Reads Lower Per 100G
Raw basa is a high-moisture white fish. That extra water lowers protein on a per-weight basis. It’s why a raw 100-gram piece of basa shows roughly 13 grams of protein, whereas leaner raw species such as cod or tilapia land closer to 18–20 grams. Once heat drives water off, the per-100-gram protein number rises, even though the total protein in your original fillet stays the same.
Moisture Loss Drives Concentration
Cooking methods that shed more water—baking, pan-searing, air-frying—tend to push the protein-per-100-gram reading higher than steaming or poaching. That’s simple concentration at work. The protein and minerals remain while the water content drops.
Portion Size Versus Density
If you weigh your cooked fish, you’ll notice the scale drop after the pan time. A 150-gram raw basa fillet might finish around 120 grams cooked. The total protein in that fillet hardly changes; you’re just reporting it against a smaller, drier piece, which pushes the per-100-gram figure up.
Basa Protein Per 100G: Practical Uses At Home
This section turns the numbers into choices at the store and stove so you can hit your targets with ease.
Raw-To-Cooked Shortcut
Buy basa by the raw weight, then assume you’ll end up with ~20% less weight after cooking. If your goal is about 25 grams of protein on the plate, two easy routes work:
- Raw weight method: Start with ~190–200 g raw basa. That’s ~25–27 g protein at raw density; cooking concentrates it a bit.
- Cooked weight method: Plate ~120 g cooked basa. At ~20–23 g protein per 100 g cooked, you’ll land near 24–28 g protein.
Swap-Ins When You Want More Protein Per Bite
When you want a little extra protein per mouthful, swap in raw tilapia or cod for part of the week. Both carry a higher per-100-gram protein density than raw basa, while keeping calories and fat low.
Protein In Pangasius Per 100 Grams: What To Expect
Different datasets list basa, swai, or pangasius, but they’re describing the same fish. Raw pangasius numbers cluster near 13 grams of protein per 100 grams. Cooked pieces trend in the low-twenties per 100 grams. That gap is normal and explained by water loss, not “added” protein. You’ll see the same shift in other species, including tilapia and cod.
How Basa Compares To Popular Fish
Here’s a simple way to think about it: basa’s raw protein density sits near the lower end for white fish, cod is mid-range, and tilapia often tests higher. Oily fish like salmon carry similar protein density to cod but bring more fat and omega-3s, which changes the calorie picture. If your priority is lean protein per weight, tilapia and cod take a small lead; if you want a softer bite with mild flavor, basa is easy to season and pair.
Ingredient Pairings That Keep Protein High
- Protein-forward sides: Quinoa, edamame, or a lentil salad add extra grams without much fuss.
- Sauces without heavy cream: Try yogurt-herb, tomato-garlic, or a quick miso glaze to keep calories steady.
- Batch cooking: Roast fillets on a rack so air circulates, then chill. Cold leftover basa works in rice bowls and tacos while keeping the grams consistent.
Basa Protein Per 100G: Label Names, Buying And Cooking
Retail labels vary. You’ll see basa, swai, pangasius, or tra. They refer to closely related Southeast Asian catfish sold in many supermarkets. The fillet is mild and tender, which helps with spice-forward recipes, batter, or simple salt-and-pepper cooking. For protein planning, remember that raw basa’s per-100-gram figure is lower than several other white fish—plan slightly larger portions or pair with a high-protein side.
Cooking Notes That Influence Density
- Dry-heat methods boost density: Baking or air-frying drives off more water than gentle steaming. That’s why per-100-gram protein in cooked basa falls around the low-twenties.
- Salt lightly before heat: A short, light salting helps moisture move and firms texture so the fillet flakes cleanly.
- Cook to doneness, not time: Pull basa when it flakes with a fork and turns opaque. Overcooking sheds extra moisture and can make it mealy.
Method, Sources And Why Numbers Differ
Food composition figures vary by dataset, species strain, feed, and moisture. Even cuts from the same pack can differ a little. When comparing across brands or countries, think in ranges rather than a single hard number for every fillet. If you want to check the source data yourself, use government-backed entries and lab-powered tools.
| Factor | Effect On Protein/100 g | What It Means |
|---|---|---|
| Moisture content | Higher water lowers protein per 100 g | Raw basa reads lower than cod; cooked reads higher than raw. |
| Cooking method | Dry heat shows higher grams/100 g | Roasting reduces water more than steaming. |
| Cut thickness | Thicker pieces lose less water | Often a slightly lower protein per 100 g after cooking. |
| Farm/feed differences | Small shifts across producers | Expect a few grams swing either way. |
| Measurement basis | Raw vs cooked reporting | Always check which basis a label uses. |
| Data source | Methods and sample sets differ | Government tables and lab-powered tools can vary. |
| Rounding rules | Labels round up/down | Minor rounding can change the printed gram figure. |
Trusted Data You Can Check
For raw basa (swai) per-100-gram protein, the MyFoodData swai fillet page shows ~13.3% protein by weight and 15 g protein per 113 g. To see how cooking shifts per-100-gram values, this raw-vs-cooked tilapia comparison clearly shows the jump. For broader context and official documentation, review USDA FoodData Central. If you need a hospital-backed snapshot for a common basa portion (126 g), Vinmec lists ~22.5 g protein, which aligns once you scale to 100 grams of cooked fish. This paragraph includes a second in-body mention of the target phrase: basa protein per 100g.
Quick Takeaways For Meal Builders
Use this rule: raw basa gives about 13–14 grams of protein per 100 grams; cooked basa lands around 20–23 grams per 100 grams depending on the method. If you want more protein per bite, lean white fish like cod or tilapia edge higher per 100 grams. If you value tenderness and neutral flavor, basa stays easy and weeknight-friendly.