Basa fish protein content averages 13–19 g per 100 g, or ~15 g per 4-oz raw fillet, with higher values after cooking due to moisture loss.
Basa (pangasius/swai) is a mild, white freshwater fish that’s easy to cook and easy on calories. If you’re tracking macros, the big question is how much protein you actually get per portion. This guide breaks down raw and cooked values, shows realistic serving sizes, explains why numbers shift in the pan, and gives simple ways to plan meals so you hit your target without guesswork.
Basa Fish Protein Content By Serving Size
Here’s a practical view of protein you can expect across common portions and kitchen scenarios. Values use well-documented nutrient references for pangasius/swai and reflect typical fillet weights from stores. Cooked numbers look higher per 100 g because water cooks off, concentrating protein.
| Portion / Method | Protein | What This Means In The Kitchen |
|---|---|---|
| 100 g raw fillet | ~13–16 g | Baseline range for raw pangasius; lean and steady protein per gram. |
| 4 oz raw fillet (≈113 g) | ~15 g | Common supermarket cut; simple single-serve target. |
| 120 g raw fillet | ~16–18 g | Many “medium” fillets land here; pairs well with veg and rice. |
| 150 g raw fillet | ~19–22 g | One larger piece or two small pieces in a meal prep box. |
| 200 g raw fillet | ~26–30 g | Easy way to build a higher-protein dinner without extra sides. |
| 100 g baked, no added fat | ~21–22 g | Moisture loss during baking boosts protein per 100 g served. |
| 4 oz cooked portion | ~23–26 g | Weight shrinks in the oven; each cooked ounce carries more protein. |
Where the numbers come from: raw pangasius commonly shows ~13 g protein per 100 g in open references and ~13–16 g in broader datasets; a 4-oz raw fillet lands near 15 g. Baked, no-fat basa can test ~21–22 g per 100 g because there’s less water on the plate than in the raw state. You can verify raw values in government nutrient databases and see cooked values in compositional tables for basa fillets. Linking examples are provided in the mid-section of this guide.
Protein In Basa Fish Per 100g And Per Fillet
Per 100 g raw, you’ll usually see a range of ~13–16 g protein. That’s the cleanest way to compare fish to fish. In stores, portions are rarely an exact 100 g, so it helps to translate to fillets: a 4-oz raw piece gives ~15 g, while a medium 120 g piece gives ~16–18 g. If you prefer a bigger dinner, a 200 g raw plate delivers ~26–30 g without much effort.
Raw Vs Cooked: Why Numbers Shift
Protein itself doesn’t jump during cooking; water leaves. When moisture drops, the same grams of protein sit in less total weight, so protein per 100 g goes up. That’s why baked basa often reads ~21–22 g per 100 g served even though you didn’t “add” protein. This is normal for lean fish.
Labels, Names, And What You’re Buying
Basa often appears under names like swai or pangasius. Different brands and lots can vary a little in water content and natural fat, so the exact figure you see can shift inside the ranges above. If the fillet was pumped or glazed, surface water can throw off raw weights. Pat fillets dry before weighing to get a truer reading.
How Basa Compares To Other Lean Fish
Against other white fish, basa sits in the lean camp. Per 100 g raw, cod, pollock, haddock, and tilapia tend to land in a similar ballpark for protein. Oily fish like salmon often show higher overall nutrients per portion along with more omega-3 fats, but protein per 100 g is still comparable to many white fish. If your goal is steady protein with gentler flavor, basa fits that slot well.
Best Ways To Cook For Maximum Protein Per Bite
You don’t need fancy technique to get good protein from basa, but some methods keep that lean profile intact better than others.
Bake Or Air-Fry
Baking at moderate heat or air-frying firms the fish, sheds a little water, and keeps added fat low. Season with salt, pepper, garlic, and a squeeze of lemon. A light breadcrumb crust adds texture with minimal macro impact if you keep it thin.
Pan-Sear With A Light Oil Film
A quick sear in a thin film of neutral oil gives color and locks in juices. Keep the coating light to avoid turning a lean dinner into a heavy one. Finish with herbs or a quick pan sauce built on stock and lemon so the plate stays protein-forward.
Steam With Aromatics
Steaming keeps the texture tender and sodium easy to manage. Layer sliced ginger, scallion, and a splash of soy-lime on top after cooking for punchy flavor without much fat.
Buying, Storing, And Food Safety
Pick firm fillets with even color. If buying frozen, choose vacuum-packed fillets with minimal surface ice. Thaw in the fridge on a rack set over a tray so meltwater drains away. Cook fish to 145°F (63°C) measured at the thickest point; the flesh should be opaque and flake easily.
Meal Ideas That Hit Protein Targets
Build simple plates that make the most of basa’s lean macros. The ideas below stay friendly to a wide range of nutrition goals while keeping flavor front and center.
Weeknight Sheet Pan
Roast a 150–200 g fillet with cherry tomatoes, zucchini, and onions. Add a quick yogurt-herb drizzle. You’ll land near 19–30 g protein from the fish alone depending on portion size, with extra nutrients from the veg.
Rice Bowl
Steam rice, pan-sear a 120–150 g fillet, and top with pickled cucumbers and a soft-boiled egg. You’ll stack fish protein with a bit more from the egg while keeping the bowl light.
Taco Night
Flake a baked fillet into warm tortillas with shredded cabbage, cilantro, and lime. A 150 g raw portion baked and divided across three tacos delivers ~19–22 g protein before toppings.
How To Read Labels And Databases
Numbers move depending on where the fish was tested, whether it’s raw or cooked, and the water it holds. Two trustworthy places to double-check are official nutrient databases and government-maintained tables. To browse raw swai/basa entries, use the search interface at FoodData Central. For cooked fillet values, see country food-standards pages that list baked basa with no added fat.
Why Your Kitchen Scale Matters
If you want precision, weigh the fish after you cook it. Per-100 g cooked figures for lean fish are higher than raw, so you’ll meet a protein goal with less cooked weight than raw weight. Logging cooked grams against cooked tables makes your diary line up with what’s on the plate.
Basa Fish Protein Content In Real-World Portions
Use this planner when you’re portioning fillets straight from the pack. It turns raw weight into a ballpark protein figure, so you can assemble meals without doing math every time.
| Raw Fillet Weight | Estimated Protein | Quick Use Case |
|---|---|---|
| 80 g | ~10–12 g | Snack plate with veg sticks and hummus. |
| 100 g | ~13–16 g | Light lunch with salad and bread. |
| 120 g | ~16–18 g | Balanced bowl with rice and pickles. |
| 150 g | ~19–22 g | Hearty dinner with roasted veg. |
| 180 g | ~23–26 g | High-protein plate with slaw and potatoes. |
| 200 g | ~26–30 g | Training-day dinner; no extra protein needed. |
| 250 g | ~32–37 g | Meal-prep box split into two tacos and a side. |
Smart Swaps And Flavor Boosts
Keep basa as the protein anchor and rotate flavor so meals don’t feel samey. Try lemon-garlic and parsley one night, miso-ginger glaze the next, or cajun spice with corn and avocado. All three play well with a lean fish and don’t drown the plate in sauce.
Bottom Line For Meal Planning
Basa Fish Protein Content appears steady once you match raw vs cooked and portion size. Plan on ~13–16 g per 100 g raw, ~21–22 g per 100 g baked, and ~15 g per 4-oz raw piece. That makes basa a simple, repeatable way to build dinners that hit your protein target without heavy calories.
Reference links: raw nutrient lookups via official database search; cooked fillet benchmarks via national food-standards tables for baked basa. Use them to cross-check the ranges above for your specific product and cooking method.