A 100-gram basa fillet delivers about 13–15 grams of protein; a 150–170 gram cooked portion lands around 20–25 grams.
If you buy basa (also called swai or pangasius), you’re likely weighing two things: clean lean protein and an easy, mild flavor that fits weeknight meals. This guide brings the numbers together so you can plan portions, compare to other fish, and cook for the protein target you want—without guesswork. If your main search is basa fish fillet protein, the core number to remember is 13–15 g per 100 g raw.
Basa Fish Fillet Protein Facts
Nutrition databases that track pangasius list raw fillets with about 13–15 grams of protein per 100 grams, with calories usually in the 60–92 kcal range and fat near 1–3.5 grams. The spread comes from different samples and moisture levels, but the protein window is tight and dependable across sources. A detailed nutrient panel based on USDA data is available on MyFoodData’s swai fillet page.
| Nutrient | Typical Value | Source Note |
|---|---|---|
| Protein | 13–15 g | Multiple datasets |
| Calories | 60–92 kcal | Range across labs |
| Total Fat | 1.1–3.5 g | Lean white fish |
| Carbohydrate | 0 g | Fish has no carbs |
| EPA+DHA | ~17 mg | Low omega-3 species |
| Sodium | ~50 mg | Unseasoned fillet |
| Water | ~85% | Drives weight change |
How Cooking Changes Protein Per 100 Grams
Protein grams per fillet don’t vanish during cooking. What changes is water. As moisture cooks off, the same protein ends up in a smaller, drier piece, so the per-100-gram number rises a bit. Think of it this way: start at 15 g per 100 g raw; after baking, that same 150 g fillet might weigh near 120–130 g, but it still carries about 22–23 g of protein in total.
Quick Portion Math You Can Trust
Use this rule of thumb for basa: 100 g raw ≈ 13–15 g protein. Scale up linearly to match your target. If you’re cooking for two, two 170 g fillets will land near 44–51 g protein across the pan.
Close Variant: Basa Fillet Protein Content By Weight
Here’s a practical map from raw weight to expected protein so you can shop and cook with confidence. Numbers use the 15 g per 100 g baseline and show realistic portion sizes you’ll find in the freezer case.
Raw Weight To Protein (Rule Of Thumb)
- 85 g (3 oz): ~13 g protein
- 113 g (4 oz): ~17 g protein
- 150 g (5.3 oz): ~22 g protein
- 170 g (6 oz): ~25 g protein
- 200 g (7 oz): ~30 g protein
Cooked Portion Reality
Expect a 10–20% weight drop from baking or pan-searing. Your 170 g raw piece might hit the plate at ~140–150 g; the total protein stays the same, the density per bite just goes up.
How Basa Stacks Up Against Other Fish
Basa is lean and mild, with protein on par with tilapia and cod and lower omega-3s than salmon or sardines. If you’re chasing lean protein without a strong fish taste, basa fits the bill; if you want a bigger omega-3 bump, mix in oily fish during the week. For readers comparing basa fish fillet protein to salmon protein, the grams per serving are in the same ballpark once portion sizes match, but omega-3 density differs widely.
Omega-3 Snapshot
Independent lab surveys show pangasius at the low end for EPA and DHA per 100 g, while salmon sits far higher. That doesn’t erase basa’s value for protein, but it’s a cue to rotate choices during the week.
Protein Quality And Amino Acids
Fish protein has a strong amino acid profile for muscle repair and daily upkeep. Basa brings the usual spread of essential amino acids you’d expect from white fish. If you lift or run, pairing a basa plate with a small dairy or bean side rounds out leucine targets for muscle protein synthesis without loading calories.
Smart Shopping And Label Tips
Names vary—basa, swai, pangasius, tra catfish. Go for individually quick frozen fillets with no added water-holding additives when possible. If the pack lists added sodium or polyphosphate, brining effects can nudge weight and texture. Choose uniform fillet thickness so portions cook evenly and retain moisture.
Freshness Cues
- Frozen fillets should look pale, not yellowed.
- Minimal frost; thick ice crystals point to temperature swings.
- No strong odor after thawing; scent should be clean and neutral.
Sourcing And Certifications
Eco labels signal better aquaculture practices and water quality management. While protein grams don’t change with certifications, the label helps you pick producers that manage feed and effluent carefully. If choices are equal in price, pick the certified pack.
Preparation That Protects Protein
Gentle heat keeps texture tender and helps you hit target protein without drying the fillet. Bake at 200°C/400°F for 12–15 minutes for 150–170 g pieces, or pan-sear 2–3 minutes per side in a slick of oil. Pull at 60–63°C/140–145°F internal.
Seasoning Ideas
- Lemon, pepper, and a light brush of olive oil.
- Garlic-paprika rub with a squeeze of lime.
- Ginger-soy glaze with scallions at the end.
Cooking Methods And Protein Yield
Baking and air-frying keep losses on the low side and deliver a consistent flake. Deep frying adds batter weight and oil, which can crowd the plate without raising protein. Steaming keeps moisture, so per-100-gram protein looks lower, but total protein on your plate is the same because you’re eating the whole piece.
Portions And Daily Use For Basa Fillets
For lunch meal prep, two cooked portions around 140–150 g each give roughly 44–50 g protein total across the day. Pair with fiber-rich sides to round out the plate without pushing calories. If a dinner guest asks about the protein in a basa fillet, give the quick answer: 13–15 g per 100 g raw, usually ~25 g in a 170 g piece.
Pairings That Keep It Lean
- Steamed rice or quinoa with herbs.
- Roasted vegetables or a crunchy slaw.
- Lemon-yogurt dip, light on salt.
Servings, Protein, And Meal Planning
Most people thrive on a mix of seafood types across the week. A simple pattern is one lean white fish night and one oily fish night. Basa slots into the lean night: fast, budget-friendly, and easy to season any way you like. National advice suggests 8–12 ounces of lower-mercury seafood per week, and basa fits neatly into that plan; see the FDA guidance on eating fish for the big picture on weekly picks and serving sizes.
| Raw Weight | Estimated Protein | What This Looks Like |
|---|---|---|
| 85 g (3 oz) | ~13 g | Small single fillet |
| 113 g (4 oz) | ~17 g | Light lunch portion |
| 150 g (5.3 oz) | ~22 g | Standard dinner fillet |
| 170 g (6 oz) | ~25 g | Hearty dinner fillet |
| 200 g (7 oz) | ~30 g | Big appetite or athlete plate |
| 300 g (10.6 oz) | ~45 g | Two small fillets |
| 400 g (14.1 oz) | ~60 g | Family pan for two |
Safety, Mercury, And Variety
Mainstream guidance steers shoppers toward 8–12 ounces of seafood per week, picking lower-mercury options and mixing species across meals. Basa usually sits in the lower-mercury camp and fits that variety plan. If you’re aiming for an omega-3 goal, plug in salmon, trout, or sardines on alternate nights.
Simple Kitchen Safety
- Thaw overnight in the fridge; keep raw fish cold.
- Dry fillets before seasoning to improve browning.
- Cook to opaque and flaky; pull at 60–63°C/140–145°F internal.
Mistakes That Cut Quality
- Overcooking: the fillet turns stringy and sheds moisture, which can make portions feel smaller than planned.
- Skipping the pat-dry step: excess surface water steams the fish and blocks browning.
- Heavy batter: adds calories fast and makes protein look lower per 100 g of the finished dish.
- Uneven thickness: thin ends dry out while the center lags; pick even fillets or tuck the tail.
Storage, Thawing, And Leftovers
Keep frozen packs at a steady sub-zero temperature. For thawing, park sealed fillets in the fridge overnight or use a quick cold-water bath. Dry well, then cook. Leftovers hold a day in a covered dish; reheat gently to preserve moisture and keep the protein target intact.
Protein Targets And Sample Plates
Meal plans work better when the plate is easy to picture. If your goal is a balanced dinner near 30 g of protein, a 170 g raw basa fillet plus a small side of Greek yogurt sauce or a cup of beans gets you there without crowding calories. For a lighter lunch around 20 g, a 130–150 g raw fillet with a grain salad lands right on mark. For a higher target in one sitting, stack two smaller fillets or add an egg-white omelet on the side.
Three Easy Combos
- Herb-baked basa, lemon-yogurt dip, roasted carrots, and a scoop of quinoa.
- Pan-seared basa over rice with cucumber salad and toasted sesame.
- Air-fried basa tacos with cabbage slaw and a spoon of black beans.
Budget And Sustainability Notes
Basa often costs less than many white fish, which makes weekly meal planning easier. Affordability doesn’t change protein grams; it simply helps you keep seafood in the rotation. Since omega-3 levels are lower than fatty fish, rotate choices during the week for a stronger EPA and DHA average. When available, certified aquaculture labels help you favor producers who steward water and feed inputs more carefully.
Why Variety Still Wins
The big picture on seafood intake is steady, moderate servings spread through the week. The FDA advice about eating fish lays out a simple range for weekly seafood that fits most households, with an emphasis on lower-mercury picks. Basa sits in that everyday range, giving you a steady protein anchor on nights when you want mild flavor and quick prep.
Frequently Misread Claims
Packages sometimes advertise “protein-packed” or “high in omega-3.” With basa, the protein claim is fair for a lean white fish, but the omega-3 claim is relative. EPA and DHA numbers are small compared with salmon, so use basa for protein and choose an oily fish night for the omega-3 boost. Marketing can blur those lines; your plan becomes crystal clear when you know the per-100-gram protein and the omega-3 reality.
Putting It All Together
For quick weeknight protein, basa is tough to beat. Count 13–15 g protein per 100 g raw, buy uniform fillets, season lightly, and cook with gentle heat. Build meals around vegetables and whole grains, rotate in oily fish for omega-3 coverage, and you’ll hit the sweet spot for both taste and nutrition without stretching the budget.