106 %
Biotin contributes to normal energy-yielding metabolism and to the maintenance of normal hair and normal skin.
How many calories are in pangasius?
104kcal
in a 140 g fillet
74 kcal per 100 g.
Source: UK CoFID 2021, record 16-382, 6 analysed samples. Checked 5 October 2026.
2.2 gFat
20.9 gProtein
0 gFibre
106 %Daily biotin
What’s in a 140 g fillet
More than half of a fillet is water. The rest is 20.9 g protein and 2.2 g fat.
- 2.2 gFat
- 20.9 gProtein
- 117 gWater
Below average for fish and seafood
Pangasius is 74 kcal per 100 g. The 170 fish and seafood in this database average 138.
Pangasius74
Fish and seafood average138
Low in sugar
0 g of sugars per 100 g; the UK “low sugars” line is 5 g.
Sugars, per fillet0 g
Salt, per fillet0.71 g
Vitamins and minerals in pangasius
Four of the 21 recorded reach the “high in” level. Biotin leads by a long way.
A source of
Only a trace
- Vitamin A
- Vitamin C
Show all 21 with amounts
Biotin0.0531 mg, 106 %
Niacin (vitamin B3)13.7 mg, 86 %
Vitamin B120.0014 mg, 56 %
Selenium0.0252 mg, 46 %
Vitamin D0.00196 mg, 39 %
Chloride266 mg, 33 %
Phosphorus232 mg, 33 %
Potassium410 mg, 21 %
Pantothenic acid (vitamin B5)0.92 mg, 15 %
Vitamin B60.17 mg, 12 %
Magnesium40.6 mg, 11 %
Folate0.014 mg, 7 %
Riboflavin (vitamin B2)0.08 mg, 6 %
Zinc0.42 mg, 4.2 %
Copper0.03 mg, 2.8 %
Iodine0.0042 mg, 2.8 %
Vitamin E0.32 mg, 2.7 %
Thiamin (vitamin B1)0.03 mg, 2.5 %
Calcium14 mg, 1.8 %
Iron0.13 mg, 0.9 %
Manganese0.01 mg, 0.7 %
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What pangasius doesn’t give you. And where to find it.
No recorded vitamin C or vitamin A, and only 3 % of the zinc reference intake per 100 g.
Vitamin C
Tracein pangasius
Find it inCherries, West Indian2150 % per 100 g
Zinc
3%in pangasius, per 100 g
Find it inOysters, raw592 % per 100 g
Vitamin A
Tracein pangasius
Find it inLiver, calf, fried3152 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
Or one scoop of Immufix
Every 25 g scoop declares 100 mg of vitamin C, 0.00125 mg of vitamin D and 0.075 mg of selenium, alongside other vitamins and minerals. Vitamin C, vitamin D and selenium contribute to the normal function of the immune system.
30-day money-back on your first pouch. 75 kcal and 9.9 g of sugars a scoop.
Try your first pouch
30-day money-back guarantee on your first qualifying pouch, less £10 shipping and handling.
Tracked UK delivery
Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.
Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Pangasius against other fish and seafood
Per 100 g, pangasius has the most biotin of the 6 here, ahead of prawns (standard, dried).
0.0379mg
0.0216mg
0.012mg
0.0114mg
0.011mg
0.01mg
Pangasius, flesh only, rawthis page
Prawns, standard, dried−0.0163 mg
Crab, white meat, purchased cooked−0.0265 mg
Mussels, purchased cooked−0.0269 mg
Oysters, raw−0.0279 mg
All values per 100 g, from the same dataset. Differences are against pangasius.
Since that first introduction in 1998, Immufix has remained a constant in my life.
Paula Radcliffe, ambassador and co-owner. Read her story
Taken every morning since 1998.
Paula Radcliffe has taken the same formula since she was 24. Customers rate Immufix 4.8 out of 5 from 89 reviews.
2:15:25World record, 2003
28Years, same routine
6London and New York wins
Review 1 of 3
Questions about pangasius
The questions people ask about pangasius, answered from the dataset.
How many calories are in a portion of pangasius?
A typical portion (140 g, one fillet) gives 104 kcal. Per 100 g the figure is 74 kcal.
Is pangasius high in biotin?
Yes. Pangasius, flesh only, raw has 0.0379 mg biotin per 100 g, 76 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does pangasius have most of?
By share of the daily reference intake: biotin (0.0379 mg, 76 %), niacin (9.8 mg, 61 %) and vitamin B12 (0.001 mg, 40 %) per 100 g.
Is pangasius a good source of protein?
Pangasius, flesh only, raw has 14.9 g protein per 100 g, 81 % of the energy, which meets the UK threshold for “high protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-382, Pangasius, flesh only, raw, 6 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: DH, Nutrient analysis of fish and fish products, 2013. Values are per 100 g of the edible part; a fillet is 140 g, one fillet, the usual UK portion for fish and seafood. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 170 fish and seafood kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Frozen Fish Fillets). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More fish and seafood
From the same group, with calories per 100 g, and the foods with the most biotin.
More fish and seafood
- Whiting, raw81 kcal
- Cod, in batter, baked229 kcal
- Flying fish, raw86 kcal
- Hoki, raw85 kcal
- Mussels, raw74 kcal
- Red snapper, raw90 kcal
- All 170 fish and seafood
Most biotin
- Plaice, baked0.0416 mg
- Plaice, steamed0.0384 mg
- Plaice, raw0.0357 mg
- Liver, chicken, fried0.216 mg
- Liver, chicken, raw0.21 mg
- Giblets, chicken, boiled0.13 mg
- Biotin guide