Per 100 g of basa (pangasius), protein typically falls between 12–15 g; serving size and cooking change the number.
Basa (pangasius) is a mild, lean white fish many home cooks use for quick dinners, meal prep, and high-protein plates. If you’re choosing it to hit a protein target, you’ll want hard numbers, smart serving sizes, and a sense of how raw versus cooked portions stack up. This guide brings those together in one place, with simple tables you can scan and clear notes you can use in the kitchen.
What Counts As A “Serving” Of Basa?
Most labels and databases show nutrition either per 100 g or per common portions like 4 oz (113 g) and 4.5 oz (126 g). Because basa holds a lot of moisture, small shifts in water content, glazing, or cooking loss can nudge protein up or down. That’s why ranges appear across sources. Use the table below to see typical values for raw and cooked fish and the portions people actually put on a plate.
Basa Protein Content Snapshot (Raw, Cooked, And Common Portions)
This early table keeps the math front and center so you can plan meals fast.
| Measure (Basa/Pangasius) | Protein | Notes / Typical Source |
|---|---|---|
| Per 100 g, raw fillet | ~13.1 g | Nordic food tables list ~13 g per 100 g raw pangasius |
| Per 100 g, raw (industry spec) | ~12.1 g | Supplier specs often show ~12 g per 100 g raw |
| Per 4 oz (113 g), raw swai | ~19 g | Swai is a close market name; values map closely |
| Per 4.5 oz (126 g), raw | ~22–23 g | Common label size for a single small fillet |
| Per 3 oz (85 g), cooked | ~17–20 g | Cooking concentrates protein as water leaves |
| Per 1 fillet (≈130 g), raw | ~18–19 g | Retail packs often portion fillets near this size |
| Protein per 100 kcal (raw) | ~13–17 g | Lean fish = strong protein-per-calorie density |
Why The Numbers Vary Across Labels
Different fisheries, feed, moisture, and glazing lead to small shifts. Raw fish that’s heavily glazed with ice can show a lower protein number per labeled weight until you account for the glaze. Cooked fish sheds water, which raises protein per 100 g of cooked weight. That’s why one brand’s panel can look “lighter” than another while the cooked portion on your plate lands in the same ballpark.
Basa Protein Content In Real-World Meals
Here’s how common plates translate to protein. This is where basa protein content helps you set targets:
- Grilled basa tacos (2 tacos): ~120 g cooked fish → ~20–24 g protein. Add slaw and salsa for volume without changing protein much.
- Rice bowl with basa: ~150 g cooked fish → ~26–30 g protein. Keep the fillet whole to make plating easy.
- High-protein lunch box: 1 medium cooked fillet (~130 g) + greens → ~22–26 g protein.
- Lean macro split day: Two small cooked fillets (~200–220 g) → ~35–44 g protein with minimal fat.
Basa Protein Content: Raw Vs Cooked
Raw basa at ~12–13 g per 100 g can rise to roughly ~17–20 g per 100 g after cooking because cooking removes water. If you weigh raw portions, multiply by ~0.75 to estimate cooked weight. A raw 180 g fillet will often end up near 135 g cooked, while the total grams of protein in that fillet stay about the same.
Close Variant: Basa Protein Amount Per 100 G — What To Expect
Per 100 g, most raw pangasius listings sit near 12–14 g protein. Brand panels can read 15 g or more, especially when rounding and serving sizes differ. If a recipe calls for “one small fillet,” assume ~18–23 g protein. When you need precision, weigh portions and use the 100 g values that match your fish (raw or cooked).
How Basa Compares With Other Popular Fish
Basa is lean and steady. Tilapia and cod trend higher per 100 g, while salmon brings more fat and still a strong protein count. Use the comparison below to choose by taste, price, and macros.
| Fish (Per 100 g) | Protein | Quick Note |
|---|---|---|
| Basa / Pangasius (raw) | ~12–13 g | Lean, mild, easy to season |
| Tilapia (raw) | ~20 g | Higher protein density than basa |
| Cod (raw) | ~18 g | Flaky, very lean white fish |
| Salmon, Atlantic farmed (raw) | ~20 g | More fat, still strong protein per bite |
| Tilapia (cooked) | ~26 g | Cooking concentrates protein |
| Cod (cooked) | ~22–24 g | Very light texture after cooking |
| Basa (cooked) | ~17–20 g | Typical home-cooked portion values |
Best Ways To Hit A Protein Target With Basa
Pick The Right Portion
For a 25–30 g target, aim for one generous cooked fillet (~150 g cooked), or two smaller cooked portions (~2 × 100 g). When tracking raw weight, a 180–200 g fillet gets most people to that 25–30 g goal once cooked.
Season For Flavor Without Hiding The Fish
- Lemon-garlic pan sear: Salt, pepper, lemon zest, and a hot pan. Two to three minutes per side for thin fillets.
- Chili-lime sheet pan: Toss fillets with lime juice, chili powder, and a touch of oil. Roast at 220°C/425°F until flaky.
- Ginger-soy steam: Steam with sliced ginger and scallion. Spoon a small splash of soy and toasted sesame oil on top.
Cook For Texture, Not Just Doneness
Pull basa when it flakes with a fork and turns opaque end-to-center. Overcooking squeezes out moisture and can make portions look smaller on the plate even if protein grams stay similar.
Meal Ideas That Center Protein
High-Protein Weeknight Plate
Roast two basa fillets beside a tray of broccoli and carrots. Add a yogurt-herb sauce. You’ll land near 35–44 g protein from fish alone, with a tidy calorie count.
Macro-Friendly Bowl
Layer rice, cucumber, steamed greens, and seared basa. Add pickled onions for zing. A 150 g cooked portion supplies ~26–30 g protein, and the bowl scales up easily for heavy training days.
Protein-Packed Wrap
Fill a warm flatbread with flaky basa, crunchy slaw, and a squeeze of lemon. Add a smear of hummus for extra protein and fiber without heavy fat.
Label Reading Tips For Basa
- Check serving size: Panels may use 100 g, 113 g, or 126 g. Match your math to that size.
- Watch for glaze: If the pack lists “glazed,” the weight includes ice. Net fish weight drops after thawing.
- Scan sodium: Plain fillets stay low. Pre-seasoned products can jump.
Storage And Prep Notes
- Thawing: Keep fillets wrapped and thaw in the fridge overnight. For quick turns, use a cold-water bath with the fillets sealed.
- Pat dry: Surface moisture blocks browning. A quick pat gives better color in the pan or oven.
- Batch cook: Cook extra for lunches. Chilled basa stays tender for next-day bowls and wraps.
Frequently Asked Protein Questions (No Fluff)
Is Basa A Complete Protein?
Yes. Like other fish, basa supplies all nine essential amino acids. That’s one reason athletes and lifters lean on it when they want a lean protein base.
Can I Swap Basa For Tilapia Or Cod In A Plan?
Yes. If you need the same protein grams, bump basa portions a little larger than tilapia or cod. For equal protein, a 150 g cooked basa portion often stands in for ~120–130 g cooked tilapia.
What About Omega-3s?
Basa tends to be lean in fat and lower in long-chain omega-3s than oily fish. If you want higher omega-3 along with protein, rotate in salmon or trout during the week.
Bottom Line For Meal Planning
Basa gives steady protein with gentle flavor and an easy price point. For most home cooks, a cooked portion around 150 g lands near 26–30 g protein and pairs well with grains and vegetables. Keep a bag of frozen fillets on hand and you can hit daily targets without fuss. When your macros call for precision, weigh raw portions, log by 100 g, and let cooking concentrate that protein into a compact, tasty fillet. With the basa protein content ranges in mind, you’ll fill plates that fit your goals without guesswork.