Panga is a tropical freshwater fish, widespread on the Polish market - it can be found both on store shelves and in restaurant menus. Pangasius does not have the characteristic fishy smell and taste and no bones, which, apart from its low price, contributes to its popularity. However, is it worth eating panga? Find out about the nutritional value of this fish and find out how pangasius farming looks like!
Available in Polish storespangacomes from Asian farms, and these raise many reservations. They are run in small bodies of water with a high concentration of fish and are characterized by negative sanitary conditions, mainly due to the lack of clean water. Moreover, pangasius farms are contaminated and have a negative impact on the environment. They use antibiotics, hormones and bactericides. Toxins accumulate in the fish-fat fodder used, and an increased concentration of heavy metals, e.g. cadmium, was found in pangasius meat.
Due to the unfavorable breeding conditions, the international ecological organization WWF warns against eating pangasius, although currently activities are being carried out to improve the breeding conditions and their certification.
Panga is also defined for marketing purposes as other Asian fish, e.g. sequin catfish from Vietnamese breeds and African catfish.
Panga: nutritional values
Pangasius is a lean fish, both in a farmed version and in a natural environment. 100 g of fish contains about 100 kcal and is a source of wholesome protein. However, it is not a valuable fish due to the very low content of omega-3 fatty acids - in 100 g of meat, farmed panga contains only 0.09 g of omega-3 fatty acids, several times less than fish found in the natural environment - 0.46.
Pangasius does not stand out from other fish with the content of vitamins and minerals. As with polyunsaturated fatty acids, the content of most vitamins and minerals is higher in fish living in the wild. Minerals and vitamins contained in 100 g of this fish cover only a few percent of the daily requirement for an adult.
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Panga - nutritional value in 100 g of the product
| Panga - natural environment | Breeding pangas | |
| Energy value (kcal) | 95 | 119 |
| Protein (g) | 16,4 | 15,2 |
| Fat (g) | 2,8 | 5,9 |
| Saturated fat (g) | 0,7 | 1,3 |
| Monounsaturated fat (g) | 0.84 | 2.57 |
| Polyunsaturated fat (g) | 0.87 | 1,12 |
| Of which omega-3 (g) | 0.46 (DHA 0.23) | 0.09 (DHA 0.05 g) |
| Cholesterol (mg) | 58 | 55 |
| Potassium (mg) | 358 (8% of the recommended intake for an adult) | 302 (6% of the recommended intake for an adult) |
| Sodium (mg) | 43 (3%) | 98 (7%) |
| Calcium (mg) | 14 (1%) | 8 (0.8%) |
| Magnesium (mg) | 23 (6%) | 19 (5%) |
| Phosphorus (mg) | 209 (30%) | 204 (29%) |
| Selenium (mg) | 12.6 (23%) | 8.2 (15%) |
| Niacin (mg) | 1.9 (12%) | 2.1 (13%) |
| Vitamin B6 (mg) | 0.12 (9%) | 0.15 (12%) |
| Vitamin B12 (
µg) | 2.2 (92%) | 2.9 (121%) |
| Vitamin D3 + D2(
µg) | 12,5 | 0,2 |
| Vitamin A(
µg) | 15.0 (17%) | 0.0 (0%) |
Source: USDA National Nutrient Database for Standard Reference, Nutrition Standards, IŻŻ Amendment, 2012
Panga: is it worth eating?
Panga, due to its low nutritional value and high degree of contamination, is not a fish recommended for consumption in large quantities. Occasional consumption of pangasius will not negatively affect your he alth, but it will also not bring you any benefits. Therefore, it is better to choose other fish with a higher nutritional value.
Due to the pangasius breeding conditions, the hormones used and the possible accumulation of heavy metals, the fish isnot recommended for pregnant women. Therefore, pregnant women should choose other fish, e.g. salmon, pollock, flounder, s alt, trout, zander, miru or redfish.
Worth knowingPanga: where does he live?
The pangasius in nature lives in the waters of the Mekong River in Southeast Asia. The number of this species in nature is unknown, it is known that it is very low. On the market, we find mainly pangasius breeding in the currents of Asian rivers in special cages or in ponds. Pangasius farms cause very large losses in the environment, therefore it is not recommended to buy this fish. Currently, activities are carried out to improve the breeding conditions and award them with certificates.