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 | 208.3 mcg | 1041% | |
| Calcium | 20.8 mg | 1% | |
| Iron | 0.4 mg | 2% | |
| 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 fish
Swai fish, also known as Pangasius or Vietnamese catfish, is a freshwater fish native to Southeast Asia, particularly Vietnam. Often used in Asian and American cuisines, it is a mild, white-fleshed fish that is affordable and versatile. Swai is a lean source of protein with approximately 15 grams of protein and 70 calories per 3.5-ounce (100-gram) serving. It is low in fat (around 2 grams per serving) and contains small amounts of omega-3 fatty acids, which are beneficial for heart health. However, it has relatively low vitamin and mineral content compared to other fish, making it a simpler, lower-cost option for meeting protein needs.
Health Benefits
- Low in calories and fat, Swai is a lean source of protein ideal for weight management or muscle maintenance, providing 15 grams of protein per 100 grams.
- Contains small amounts of omega-3 fatty acids, which support heart and brain health.
- Provides essential amino acids for tissue repair and overall bodily functions due to its complete protein profile.
Dietary Considerations
Selection and Storage
Store Swai fish in the refrigerator for up to 2 days or freeze it for longer storage. Ensure it is cooked to an internal temperature of 145°F (63°C) for safety.
Common Questions About Swai fish Nutrition
Is Swai fish high in protein?
Yes, Swai fish is a good source of protein, providing about 15-20 grams of protein per 4-ounce (113-gram) serving. This makes it a great choice for those looking to incorporate lean protein into their diet.
Can I eat Swai fish on a keto diet?
Yes, Swai fish is compatible with a keto diet as it is naturally low in carbohydrates. A 4-ounce serving of Swai contains less than 1 gram of carbs, making it ideal for maintaining ketosis.
What are the health benefits or concerns of Swai fish?
Swai fish is low in calories and fat, making it a heart-healthy choice when prepared without added fats. However, concerns about its farming practices and possible antibiotic use make it important to choose Swai from reputable suppliers or consider sustainably-raised options.
What is the recommended serving size of Swai fish?
A standard serving size of Swai fish is 4-6 ounces per person, which provides a good balance of protein and other nutrients without exceeding calorie limits. This portion size is ideal for most adults as part of a balanced meal.
How does Swai fish compare to other white fish like tilapia or cod?
Swai fish is similar to tilapia in flavor and texture, offering a mild taste and flaky consistency, but it typically has slightly less protein (15-20 grams vs. 20-23 grams per 4-ounce serving). Compared to cod, Swai has a softer texture and lower overall nutritional density, as cod is higher in protein and often considered more nutrient-rich.
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.
