1 serving (113 grams) contains 90 calories, 15.0 grams of protein, 2.5 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
187.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.2 g | 6% | |
| Saturated Fat | 2.1 g | 10% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 93.8 mg | 31% | |
| Sodium | 104.2 mg | 4% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 31.2 g | 62% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 20.8 mg | 1% | |
| Iron | 0.6 mg | 3% | |
| Potassium | 625.0 mg | 13% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Swai filet
Swai filet is a white fish commonly sourced from Southeast Asia, particularly Vietnam. It is known for its mild flavor and delicate texture, making it a versatile ingredient in various cuisines including Asian-inspired dishes, grilled fish recipes, and seafood stews. Swai is relatively low in calories and fat, offering about 90 calories, 4 grams of fat, and 15 grams of protein per 100 grams. Though not as nutrient-rich as some other seafood options like salmon, it contains essential nutrients such as selenium and small amounts of vitamin D. The affordability of swai has made it a popular choice for budget-conscious consumers seeking a lean source of protein in their diets. However, sustainable sourcing and quality control practices should be verified, as environmental concerns are tied to swai farming in some regions.
Health Benefits
- Rich in protein (15 grams per 100 grams), which supports muscle growth and repair.
- Contains selenium, which plays a role in antioxidant defense and supports thyroid function.
- Low calorie content (90 calories per 100 grams) makes it suitable for weight management diets.
Dietary Considerations
Selection and Storage
Store swai filets in the refrigerator at 40°F or below and use within 1-2 days for optimal freshness. For long-term storage, keep it frozen at 0°F and ensure it is sealed to prevent freezer burn.
Common Questions About Swai filet Nutrition
Is Swai filet high in protein?
Yes, Swai filet is a good source of protein, containing approximately 15 grams of protein per 3-ounce serving. It is a lean fish, which makes it an excellent option for those looking to increase their protein intake without consuming excessive fat.
Can I eat Swai filet on a keto diet?
Yes, Swai filet is compatible with a keto diet as it is naturally low in carbohydrates, containing less than 1 gram of carbs per serving. Its low-calorie and protein-rich profile make it a suitable option for those following ketogenic principles.
What are the health benefits or concerns of eating Swai filet?
Swai filet is a lean source of protein and contains essential nutrients like omega-3 fatty acids, though in lower amounts compared to fatty fish like salmon. However, concerns exist over its farming practices and potential for contaminants, which is why it's recommended to source Swai filet from reputable suppliers with eco-friendly certifications.
What is the recommended serving size for Swai filet?
A standard serving size of Swai filet is about 3-4 ounces, which provides around 70-100 calories, depending on preparation. This portion is suitable for a balanced meal when paired with vegetables and healthy fats.
How does Swai filet compare to tilapia?
Swai filet is similar to tilapia in taste and texture, both being mild and flaky white fish. However, Swai tends to be slightly fattier and less costly than tilapia. In terms of nutrition, tilapia may contain slightly more omega-3s, while Swai offers a lower price point and similar protein content.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
