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 | 41.7 mg | 3% | |
| 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
Swai, also known as pangasius or Vietnamese catfish, is a freshwater fish native to Southeast Asia, particularly Vietnam, where it is a staple in local cuisine. It has a mild flavor and a tender, flaky texture, making it popular in international dishes. Nutritionally, swai is low in calories (approximately 80 per 100g serving) and fat while offering a good source of lean protein (13g per 100g). It contains minimal carbohydrates and negligible amounts of fiber, vitamins C and D, though it offers trace amounts of calcium and iron.
Health Benefits
- High in lean protein (13.27g per 100g), supporting muscle repair and maintenance.
- Low in calories (approximately 79.65 calories per 100g), making it suitable for weight management diets.
- Contains small amounts of iron (0.27 mg per 100g), contributing to oxygen transportation in the blood.
Dietary Considerations
Selection and Storage
Store raw swai in the refrigerator at 32°F to 39°F (0°C to 4°C) or freeze immediately if not used within 1-2 days. Thaw frozen fish in the refrigerator overnight before cooking.
Common Questions About Swai Nutrition
Is Swai fish high in protein?
Swai fish is a great source of lean protein, containing approximately 13.27 grams of protein per 100 grams. This makes it an excellent choice for those looking to increase their protein intake while keeping calorie consumption low, as it also has just 79.65 calories per 100 grams.
Can I eat Swai fish on a keto diet?
Yes, Swai fish is suitable for a keto diet because it has 0 grams of carbohydrates and 2.21 grams of fat per 100 grams. Its macronutrient profile aligns well with the low-carb, high-fat requirements of a ketogenic diet, though adding fats during preparation may help meet daily fat goals.
What are the health benefits or concerns of eating Swai fish?
Swai fish is a low-calorie, high-protein option that can contribute to muscle maintenance and a healthy diet. However, there are concerns regarding its farming practices, as it is often imported from countries with less stringent environmental and quality standards. It's important to buy Swai from reputable sources that follow good aquaculture practices.
What is the recommended serving size for Swai fish?
A typical serving size for Swai fish is about 3 to 4 ounces (85 to 113 grams), which provides around 11 to 15 grams of protein and 68 to 90 calories. This portion size fits well in most balanced meals and can be adjusted based on individual dietary needs.
How does Swai fish compare to tilapia or cod?
Swai fish is slightly higher in fat and calories than cod but comparable in protein content. Compared to tilapia, Swai has a milder flavor and similar nutritional values, though tilapia may contain slightly more omega-3 fatty acids. Swai is popular for its soft texture and affordability, making it a budget-friendly alternative to these fish varieties.
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.
