Basa fish protein per 100g averages about 15–16 g in raw fillets, with small swings by cut, brand, and moisture.
Looking for a straight answer on basa fish protein per 100g? You’re in the right spot. This guide keeps it tight, practical, and sourced, so you can plan meals, track macros, and compare basa against other white fish without guesswork. You’ll see where the numbers come from, why they vary, and how cooking shifts the final count on your plate.
Basa Fish Protein Per 100G — What Multiple Sources Show
Nutrition databases and product labels don’t match perfectly. Fillets vary in water, trim, and glaze; brands use different lots; cooked samples shed moisture. That’s why you’ll see a band rather than one single figure. Still, the center line sits in a narrow range, which makes meal planning simple.
| Source / Preparation | Protein (g per 100 g) | Notes |
|---|---|---|
| Australia AFCD — Bassa, fillet, raw | 15.7 | Government database entry for raw imported bassa fillet. |
| Fineli (Finland) — Pangasius, fillet, raw | 13.1 | National database; lower value likely reflects higher moisture. |
| All-Fish product sheet — Pangasius | 12.1 | Brand-average label; shows the low end of the range. |
| Healthline summary — swai/basa (per 112 g → ~100 g) | ~17 | Serves per fillet listed; scaled to 100 g for comparison. |
| Great American (branded swai) — label | 14 | Typical mid-range for packaged fillets. |
| Green Ocean basa — label | 15 | Brand label data; aligns with the center of the band. |
| AFCD — Bassa, fillet, baked (no added fat) | 21.5 | Cooked samples read higher per 100 g due to water loss. |
| Retail example — Woolworths basa, raw | 18 | Grocery label; illustrates upper raw readings. |
Across credible entries, the practical planning range for basa fish protein per 100g is about 13–18 g, with most raw fillets landing near 15–16 g. For cooked fish, the per-100 g number creeps up because heat drives off water while protein stays put.
Protein In Basa Fish Per 100 G — Why Numbers Change
Moisture And Glaze
Basa is a lean, high-moisture white fish. If a fillet holds more water or retains ice glaze, the per-100 g protein figure dips. When the glaze is minimal and the cut is denser, it rises. Label rounding widens the spread.
Trim And Muscle Ratio
Thicker center cuts tend to carry a touch more protein per 100 g than thin, tapering ends. The difference isn’t huge, but it shows up across lots and brands.
Raw Versus Cooked
Heating removes water. That makes cooked basa look “higher” in protein per 100 g even though total protein per fillet hasn’t changed. If you compare the same fillet raw vs. baked, the per-100 g number climbs after cooking because the sample is now drier.
Brand And Region
Farmed pangasius (basa, swai, tra) comes from different producers and feed programs. Small shifts in nutrition occur across sources, which explains why a government table, a national database, and a retail label never match exactly.
Basa Fish Protein Per 100G — Raw, Cooked, And Brands
For a single planning figure, lean on the government-grade average for raw bassa fillet. The Australian Food Composition Database lists 15.7 g protein per 100 g raw for “bassa, fillet” (entry F000402). You can view that listing here: AFCD bassa, fillet, raw. Mid-article links are kept light to avoid clutter, but they give you a straight line to an official table.
How does this sit with broader eating advice? The UK’s health guidance suggests two portions of fish weekly, with one oily portion for omega-3s. That framework helps you fit lean white fish like basa into a balanced week: NHS fish and shellfish nutrition.
What About “Swai” And “River Cobbler”?
Same family. In stores you’ll see pangasius sold as basa, swai, tra, or river cobbler. Labels may shift a few grams per 100 g, but you can treat the protein band as one set of numbers for meal planning.
Cooked Protein Looks Higher Per 100 G
AFCD’s baked sample shows ~21.5 g per 100 g. That doesn’t mean cooking “creates” protein. It means the cooked piece now has less water, so each 100 g is denser in protein. If you tracked the same fillet from raw to baked, total protein per fillet stays steady.
How To Use The Numbers In Real Meals
Quick Conversions You’ll Use
- 100 g raw basa → plan on ~15–16 g protein.
- 120 g raw (common retail fillet) → ~18–19 g.
- 150 g raw → ~23–24 g.
- 200 g raw → ~31–32 g.
- 100 g cooked (baked/pan-seared) → often ~20–22 g because of lower water.
If you track macros, weigh raw when you can and use the raw figure for consistency. If you only weigh cooked, pick a single cooked reference for your kitchen and stick with it across weeks to keep your log steady.
Easy Ways To Hit A Protein Target
Building a 30 g protein plate with basa is simple. One 180–200 g raw fillet lands near that mark once cooked. Add a legume side or a cup of yogurt later in the day to round out amino acids across meals. Basa pairs well with lemon, herbs, and quick pan sauces, so it plays nice with weeknight prep.
Lean Profile Helps Calorie Control
Basa is low in fat and carbs. That makes it handy for calorie-aware menus and higher-protein days. Compared with oily species, it gives you protein with fewer calories, then you can add healthy fats on your terms with olive oil, nuts, or a tahini dressing.
Portion-To-Protein Cheat Sheet (Raw Basa)
Use this to plan plates without pulling a calculator. Values use the 15.7 g per 100 g raw baseline and round to keep it cook-line friendly.
| Portion (Raw) | Protein (g) | When To Use It |
|---|---|---|
| 80 g | ~13 g | Light lunch or protein boost in a mixed bowl. |
| 100 g | ~16 g | Macro logging baseline; snack box with greens. |
| 120 g | ~19 g | Common supermarket fillet size; easy dinner. |
| 150 g | ~24 g | Solid single-plate protein for many diets. |
| 180 g | ~28 g | Targeting ~30 g at one meal with minimal sides. |
| 200 g | ~31 g | High-protein dinner; athletes on training days. |
| 250 g | ~39 g | Split across two tacos or a large salad. |
Buying, Label Reading, And Kitchen Tips
Names On The Bag
You may see pangasius, basa, swai, or river cobbler. They point to similar farmed catfish species. For protein planning, use the same range. For cooking, treat them as mild, quick-cooking white fish.
Check The Fine Print
Look for net weight after glaze. A heavy glaze means you’re buying ice along with fish, which can throw off your macro math. If a label lists protein per 100 g, match it against the range above and adjust only if the brand sits far from center.
Cooking Methods That Keep Texture Clean
- Bake, 200°C (392°F), 10–14 minutes: Dries gently, firms flakes, easy to batch.
- Pan-sear, medium-high, 6–8 minutes: Fast and flavorful; pat fillets dry first.
- Steam, 6–10 minutes: Juicy with minimal added fat; season boldly.
- Air-fry, 200°C (392°F), 8–10 minutes: Crisp edges with minimal oil.
Season with salt, pepper, lemon, and a fresh herb. A light breadcrumb crust adds crunch with modest calories. Because basa is delicate, avoid overcooking; once the flakes separate and the center turns opaque, pull it.
How Basa Compares To Other White Fish
Most white fish cluster tight on protein per 100 g. Basa tends to sit a hair lower than tilapia and close to cod. Salmon is higher fat and carries omega-3s, so it belongs in a different bucket. If you enjoy variety, rotate basa with a firmer option like haddock for different textures across the week.
Practical Takeaways You Can Use Today
- Planning figure (raw): 15–16 g protein per 100 g for basa fillets.
- Cooked per-100 g reads higher: water loss concentrates protein by weight.
- Single-fillet target: 180–200 g raw gives you ~28–32 g protein.
- Names vary: basa, swai, tra, river cobbler — treat them as one group for protein tracking.
- Keep labels honest: mind the glaze; weigh raw when possible.
- Balance the week: mix in one oily fish meal for omega-3s per NHS guidance.
FAQ-Free Wrap For Searchers In A Hurry
If you only needed a single anchor number for basa fish protein per 100g, use ~15.7 g for raw fillets. That sits in the middle of reliable listings and keeps your meal planning tight. If you weigh cooked, expect the per-100 g reading to rise due to moisture loss. Keep your method consistent and your tracking will stay on track.
Sources used mid-article for reader verification: AFCD’s “bassa, fillet, raw” listing (15.7 g per 100 g) and the NHS page on fish intake for weekly balance.