In recent times, there has been an increasing fascination with seafood due to its multitude of health advantages. One particular fish that has captured the hearts of many, becoming a favorite among enthusiasts, is Pangasius. With its remarkable nutritional value, this freshwater fish, also known as basa or swai, has gained immense popularity in Southeast Asia. Join us as we dive into the delightful qualities of Pangasius and discover why it has become a beloved choice for health-conscious individuals. This fish is frequently embraced as a pocket-friendly substitute for cod or haddock in regions where it is imported, boasting a comparable taste and texture that appeals to many. 

Table of Content: 

  • Health Benefit of Pangasius 
  • Rich in Lean Protein 
  • Low in Calories and Fat 

pangasius nutrition

Health Benefit of Pangasius: 

Basa, a white fish, offers a remarkable combination of high-quality protein and low-calorie content. Not only does consuming fish like basa provide essential nutrients but it has also been associated with various health advantages. Studies have shown that incorporating fish into your diet can contribute to longevity and reduce the risk of heart disease. With its protein-rich profile and potential health benefits, basa is a delectable and nutritious choice for those seeking a well-rounded diet. 

pangasius nutrition

Rich in Lean Protein:  

Protein is an essential macronutrient that is vital in various bodily functions. Pangasius is an excellent source of lean protein, making it an ideal choice for those looking to maintain a healthy weight or build muscle mass. A 3-ounce serving of Pangasius can provide around 15-20 grams of protein, crucial for tissue repair, enzyme production, and overall growth and development. 

pangasius nutrition

Low in Calories and Fat:  

Pangasius is an excellent choice for individuals’ conscious of their calorie and fat intake. Compared to other popular fish like salmon or tuna, Pangasius is relatively low in calories and fat. It contains fewer than 100 calories per 3-ounce serving, making it an excellent option for those following a calorie-restricted diet or looking to maintain a healthy weight. 

pangasius nutrition


Pangasius is a delicious fish and a nutritional powerhouse packed with lean protein, heart-healthy omega-3 fatty acids, essential vitamins, and minerals. Its low-calorie and low-fat content and its versatility in cooking make it an excellent choice for health-conscious individuals. By choosing Pangasius, you take care of your own well-being, contribute to sustainable aquaculture, and support local communities. So, why not give Pangasius a try and explore the many health benefits it has to offer?