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Healthy & Delicious Pangas Fish: Nutritional Benefits and Recipe Ideas

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Pangas (Fish)

Pangas, also known as Pangasius, is a popular white fish with a mild flavor and a firm texture. It’s a versatile ingredient used in many different cuisines around the world, offering an affordable and sustainable option for various dishes. Here’s a detailed breakdown of its nutritional profile:

Nutritional Information for Pangas (per 100g)

Nutrient Amount per 100g
Energy 203.63 kcal
Protein 17.12 g
Fat 16.77 g
Saturated Fat 0.86 g
Carbohydrates 0.00 g
Fiber 0.00 g
Sugar 0.00 g
Calcium 11.19 mg
Iron 0.69 mg
Magnesium 25.09 mg
Phosphorus 179.00 mg
Potassium 282.00 mg
Sodium 37.42 mg
Zinc 0.69 mg
Copper 0.04 mcg
Manganese 0.03 mg
Selenium 19.31 mcg
Vitamin C 0.00 mg
Thiamin (B1) 0.00 mg
Riboflavin (B2) 0.05 mg
Niacin (B3) 1.28 mg
Vitamin B6 229.00 mcg
Folate (B9) 1323.00 mcg
Vitamin B12 0.00 mcg
Vitamin A 0.00 mcg
Vitamin E 2.80 mg
Vitamin D2 0.00 mcg

Health Benefits of Pangas

Pangas is rich in protein, offering a lean source that supports muscle repair and growth. It’s also high in healthy fats, particularly unsaturated fats, contributing to heart health when included in a balanced diet. The fish is a good source of essential minerals, including phosphorus and potassium, which play important roles in bone health and maintaining proper electrolyte balance. Moreover, pangas provide significant amounts of niacin (vitamin B3) and vitamin B6, both of which are involved in energy metabolism and nervous system function.

Despite its many nutritional benefits, pangas contains very little carbohydrates and sugars, making it an excellent choice for low-carb or ketogenic diets. The fish is naturally free from gluten and dairy, catering to individuals with these dietary restrictions.

Dietary Preferences and Allergen Information

  • Allergen Information: Pangas is a seafood product, so it may pose a risk for individuals with shellfish or fish allergies.
  • Dietary Preferences:
    • Gluten-Free: Pangas is naturally gluten-free.
    • Dairy-Free: It contains no dairy.
    • Low-Carb/Keto-Friendly: With zero carbohydrates, pangas is ideal for low-carb and keto diets.
    • Paleo-Friendly: As a whole food source of protein and healthy fats, pangas fits well within a paleo diet.

Culinary Tips and Usage

Pangas can be prepared in a variety of ways, such as grilling, baking, pan-searing, or poaching. Its mild flavor makes it a great base for a wide range of seasonings, from classic lemon and garlic to bold spices like cumin and paprika. Pair it with vegetables, grains, or light salads for a well-rounded meal.

For those looking to explore international cuisines, pangas works wonderfully in Asian-inspired dishes like fish curries, Thai fish cakes, or Vietnamese pho.

Conclusion

Pangas is a nutrient-dense, versatile fish that can easily become a staple in your diet, offering a rich source of lean protein and healthy fats. Whether you’re following a specific diet or simply looking for a delicious and nutritious addition to your meals, pangas is a great choice.

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