Have you ever thought about how nutritious pangasius is?
Usually consume pangasius fish because the meat of this fish has a mild taste and is easily cooked, available in various cuts: fillet, steak, portion, loins. It’s certainly ideal for grilling, frying, steaming, or breaded products. But have you thought about how nutritious pangasius is? Let’s scroll to explore more about pangasius – what we get from eating them
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1. What is Pangasius?
Pangasius, also known as basa fish, swai, or Vietnamese catfish, is a mild-flavored white fish that’s popular in global seafood markets. It belongs to the Pangasiidae family and is native to the Mekong River region in Southeast Asia.
 Pangasius Steak |
 Pangasius Fillet Semi Trimmed |
 Pangasius HGT |
Vietnam is the world’s largest exporter of pangasius. The fish is mainly farmed in the Mekong Delta, especially in provinces like Dong Thap, An Giang, and Can Tho. Thanks to modern aquaculture systems and international certifications (like ASC, BAP), Vietnamese pangasius has gained trust in over 150 markets, including the US, EU, China, and the Middle East.
Pangasius has become a trusted fish not only among Vietnamese consumers but also around the world, thanks to its outstanding features:
- Affordable and versatile for many cuisines
- Mild taste, boneless, and low in fat
- Available in various cuts: fillet, steak, portion, loins
- Ideal for grilling, frying, steaming, or breaded products
- Widely used in retail, foodservice, and processing industries
But have you ever thought about the nutritional value this type of fish offers while you’re enjoying it at the table or picking it up at the supermarket? Let’s go to the 2 section, “How much nutritions is there in pangasius?”
2. How much nutritions is there in pangasius?
According to the nutritionix for a typical 143-gram serving (about one fillet), Pangasius provides 206 calories, making it a relatively low-calorie protein option. This is especially valuable for individuals managing their calorie intake while still wanting a satisfying, protein-rich meal.
How much nutritions is there in pangasius? (Reference: Nutritionix)
High protein content
One of the most impressive features of nutritious Pangasius is its high protein content. A single fillet contains 26 grams of protein, which is over 50% of the recommended daily intake for most adults. This makes Pangasius a great choice for supporting muscle growth, maintenance, and recovery. It especially is the ideal for athletes, active individuals, or anyone aiming for a high-protein diet.
Rich in healthy fat
In terms of fat, the fish contains 10 grams of total fat, accounting for about 13% of the daily value. Importantly, only 2.3 grams come from saturated fat (12% DV), while a substantial portion is made up of healthier unsaturated fats. These include 1.9 grams of polyunsaturated fat and 4.5 grams of monounsaturated fat. These fats are beneficial for heart health and may help in reducing LDL cholesterol levels when consumed as part of a balanced diet.
Pangasius is also relatively low in cholesterol, with 94 mg per serving (31% DV). While some individuals watch their cholesterol intake, it’s worth noting that dietary cholesterol doesn’t impact blood cholesterol levels as much as once thought, especially when eaten in moderation within a heart-conscious diet. However, individual responses to dietary cholesterol can vary, so those with heart conditions or high cholesterol levels should consult a healthcare professional.
Though Pangasius is not as rich in micronutrients as some oily fish like salmon or mackerel, it still contributes several essential vitamins and minerals. For example, it provides:
Rich in healthy fat
- Vitamin D: 0.4 mcg (2% DV), supporting bone health and immune function.
- Calcium: 13 mg (1% DV), important for bones and teeth.
- Iron: 0.4 mg (2% DV), necessary for red blood cell production.
- Potassium: 523.4 mg (11% DV), which helps regulate blood pressure, nerve signals, and muscle contractions.
Zero caffeine – Safe for all age groups
Another noteworthy benefit is that Pangasius contains zero caffeine, making it safe for all age groups and suitable for consumption at any time of the day.
In conclusion, Pangasius is a lean, nutritious pangasius that offers a strong dose of protein, healthy fats, and key minerals with minimal calories, carbs, and sodium. Whether grilled, steamed, baked, or fried, it’s a practical, health-conscious choice for individuals and families alike. When sourced responsibly, especially from certified farms in Vietnam. Pangasius is not only good for your body but also an environmentally friendly seafood option.
3. The noticing for consuming pangasius
Although pangasius is the nutritious fish is a food that offers many health benefits. High in protein, low in unhealthy fats, free of carbohydrates, and suitable for various diets. Therefore consumers should pay close attention to the origin and production process when choosing this product.
Currently, not all pangasius products on the market are farmed and processed according to international safety standards. Choosing nutritious pangasius with trusted certifications such as ASC, BAP, or GlobalG.A.P. not only ensures nutritional quality but also provides peace of mind in terms of hygiene, food safety, and environmental responsibility.
In a time when consumers are increasingly concerned about health and transparency in the supply chain, selecting nutritious pangasius with clear and traceable origins is a practical way to protect both yourself and your family.
4. The reliable pangasius sourcing in Vietnam – Meksea
»Pangasius fillet light yellow »Pangasius white well trimmed »Breaded pangasius fillet
»Pangasius steak »Pangaisus Loins »Pangasius fillet roll
Meksea is one of Vietnam’s leading nutritious pangasius exporters, dedicated to providing internationally certified products with transparent traceability, approved farming zones, and stringent production standards. We hold a wide range of global certifications, including ASC (Aquaculture Stewardship Council), BRC (British Retail Consortium), GlobalG.A.P., HACCP, and ISO standards, ensuring food safety, sustainability, and compliance with international market requirements.
Meksea – The leading seafood distributor in Vietnam
When it comes to nutritious pangasius export, Meksea is one of Vietnam’s leading pangasius exporters committed to delivering internationally certified products, with transparent traceability, approved farming zones, and strict production procedures. Meksea’s products are now present in more than 80 countries, including highly demanding markets such as the EU, the United States, and Japan. This is a clear testament to the quality and credibility of the brand.
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Do you look for a Vietnamese seafood distributor? Please don’t hesitate to contact us.
Mr. Hoang Duy – Commercial Director
Mobile/WhatsApp/Wechat: + 84 903 872 469
Email: hoang@mekseaconnection.com
Joy Nguyen (Meksea Team)
(Reference: Nutrition Fact)
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