Calories in Pangasius (Swai): Per 100 g, Per Serving & Nutrition Facts
How many calories in pangasius (swai): per 100 g and per serving
Figures are for: Pangasius (striped catfish), raw
| Nutrient | Per 100 g | Serving: 150 g |
|---|---|---|
| Calories | 69 kcal | 104 kcal |
| Energy (kilojoules) | 289 kJ | 433 kJ |
| Protein | 15 g | 22 g |
| Fat | 1.3 g | 2 g |
| incl. saturated | 0.4 g | 0.6 g |
| Total carbohydrates | 0 g | 0 g |
| incl. sugars | 0 g | 0 g |
| incl. fiber | 0 g | 0 g |
| Salt | 0.5 g | 0.7 g |
*Where the numbers come from
Values per 100 g come from a single record of an open food composition table: Frida 6.1, Technical University of Denmark, food ID 1660, “Striped catfish, raw, frozen” — the measured composition of this exact food, raw, as you weigh it before cooking, not an average across tables. Rounded. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label; salt is sodium × 2.5. Table licenses are on the data sources page.
69 kcal (289 kJ) per 100 g · P/F/C 15/1.3/0 g
Serving (150 g) — 104 kcal (433 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: low salt: medium fiber: low
Is pangasius (swai) healthy?
Yes. On its nutrient profile, pangasius (swai) is a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Protein: 22 g per serving — 39% of the 56 g daily reference for a 70 kg (154 lb) adult.
A typical serving is 150 g: 104 kcal, 22 g protein, 2 g fat and 0 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Pangasius, sold in the US as swai or basa, is a farmed Asian catfish with soft, very lean flesh and a little less protein than cod or pollock.
protein 83%fat 17%carbs 0%
Pangasius (Swai) calories by weight, 50–300 g
150 g of pangasius (swai) has 104 calories and 200 g has 138. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g |
|---|---|---|
| 50 g | 35 | 7.3 / 0.7 / 0 |
| 100 g | 69 | 15 / 1.3 / 0 |
| 150 g — typical serving | 104 | 22 / 2 / 0 |
| 200 g | 138 | 29 / 2.6 / 0 |
| 250 g | 173 | 37 / 3.3 / 0 |
| 300 g | 207 | 44 / 3.9 / 0 |
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
How much movement is one serving?
A 150 g serving is 104 kcal — roughly 34 min of easy walking or 13 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Pangasius (Swai): swaps and alternatives
No need to swap: pangasius (swai) already gets grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 0 g (red is over 22.5 g), saturated fat 0.4 g (over 5 g) and salt 0.5 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
What to pair pangasius (swai) with
A serving of pangasius (swai) has no fiber (the WHO suggests at least 25 g a day); that's easy to make up on the same plate:
- Broccoli, 150 g — +4.9 g fiber, 53 kcal.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 150 g, a typical serving of pangasius (swai).
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Pangasius (Swai) | A | 104 | 22 | 0 |
| Shrimp | A | 143 | 30 | 0 |
| Imitation Crab (Surimi) | A | 149 | 23 | 0 |
Pangasius (Swai) vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Pangasius (Swai) | 69 | 15 / 1.3 / 0 |
| Scallops | 69 | 12 / 0.5 / 3.2 |
| Crawfish | 77 | 16 / 1 / 0 |
| Lobster | 77 | 17 / 0.8 / 0 |
| Mussels | 86 | 12 / 2.2 / 3.7 |
| Cod | 105 | 23 / 0.9 / 0 |
| Canned Tuna | 116 | 25 / 1 / 0 |
FAQ
How many calories are in 100 g of pangasius (swai)?
100 g of pangasius (swai) has 69 calories, with 15 g protein, 1.3 g fat and 0 g carbohydrates.
How many calories are in a serving of pangasius (swai)?
A 150 g serving has 104 calories: 22 g protein, 2 g fat and 0 g carbs.
What are the macros of pangasius (swai)?
Per 100 g: 15 g protein, 0 g carbs and 1.3 g fat. By calories that's about 83% protein, 0% carbs and 17% fat.
How long do you have to walk to burn a serving of pangasius (swai)?
About 34 min of easy walking or 13 min of cycling for a 70 kg (154 lb) person — that's the 104 calories in a 150 g serving.
How much fiber is in pangasius (swai)?
None: dietary fiber comes from plant foods and mushrooms — vegetables, fruit, grains, beans and nuts.