Basa Calories & Nutrition (बासा मछली)

Basa has 204 calories per 100g (204 kcal per 100 g)

Protein Foods Health Rating: 8/10 Best time: Lunch, Dinner
204 kcal

Basa Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Basa broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
50 g 50 g 102 kcal 8.6 g 0 g 8.4 g
100 g standard 100 g 204 kcal 17.1 g 0 g 16.8 g
200 g 200 g 408 kcal 34.2 g 0 g 33.6 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Basa to your thali See the total calories of your whole meal.
Nutrition Facts — Basa (per 100g)
Nutrient Per serving Per 100 g % DV*
Calories 204 kcal 204 kcal 10%
Protein 17.1 g 17.1 g 34%
Carbohydrates 0 g 0 g 0%
Fat 16.8 g 16.8 g 26%
Fiber 0 g 0 g 0%
Sugar 0 g 0 g 0%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 17.1 g · 31%
Carbs 0 g · 0%
Fat 16.8 g · 69%
Burn it off

Minutes of activity to burn 204 kcal (70 kg adult):

Brisk walking 44 min
Cycling 29 min
Running 22 min
Yoga 58 min

Is Basa good for weight loss?

Yes — a good choice

Basa carries roughly 204 kcal per 100 g, which is high for an everyday Indian food. It also delivers about 17.1 g of protein per 100 g, which helps you stay full for longer and protects muscle while you are in a calorie deficit. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Is Basa good for muscle gain?

Strong protein source

Basa provides about 17.1 g of protein per 100 g, which counts as high for Indian foods. That works out to roughly 8.4 g of protein per 100 kcal, so it is an efficient way to hit a protein target. If you are training for size, aim for 1.6–2.2 g of protein per kg of bodyweight per day and spread it across 4–5 meals.

Health tips for eating Basa

Grill, bake, steam or curry it with little oil rather than deep-frying. Trim visible fat and skin to cut calories without losing protein.

About Basa

A farmed freshwater fish sold as boneless basa fillets.

Frequently asked questions about Basa

100 g of basa contains approximately 204 calories, along with 17.1 g protein, 0 g carbohydrates and 16.8 g fat.

100 gram basa (100 g) mein lagbhag 204 calorie aur 17.1 g protein hota hai. Isme 0 g carbs aur 16.8 g fat bhi hota hai.

100 ग्राम बासा मछली (100 ग्राम) में लगभग 204 कैलोरी और 17.1 ग्राम प्रोटीन होता है। इसमें 0 ग्राम कार्बोहाइड्रेट और 16.8 ग्राम फैट भी होता है।

100 g of Basa contains about 204 calories, 17.1 g protein, 0 g carbs and 16.8 g fat.

Yes — a good choice. Basa carries roughly 204 kcal per 100 g, which is high for an everyday Indian food. It also delivers about 17.1 g of protein per 100 g, which helps you stay full for longer and protects muscle while you are in a calorie deficit. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Basa contains about 17.1 g of protein per 100 g, which is considered high for Indian foods.

Basa provides roughly 0 g of carbohydrates and 0 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Basa is best eaten at lunch, dinner.

For a 70 kg adult, burning the roughly 204 calories in 100 g of basa takes brisk walking for about 44 minutes, or cycling for about 29 minutes, or running for about 22 minutes, or yoga for about 58 minutes.

Compare Basa with other foods

Basa vs Chana Masala Basa vs Tandoori Chicken Basa vs Egg Basa vs Fish Curry Basa vs Beef

Similar foods in Protein Foods

Chana Masala

180 kcal

Tandoori Chicken

195 kcal

Egg

77 kcal

Fish Curry

167 kcal

Beef

157 kcal

Mutton (Goat Meat)

160 kcal

Trending Indian foods

Chai (Tea)

75 kcal

Biryani

350 kcal

Curd (Yogurt)

98 kcal

Chana Masala

180 kcal

Rajma

165 kcal

Dal

120 kcal

Palak Paneer

220 kcal

Pav Bhaji

400 kcal

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.