🧪 Nutrition Facts
- Calories 89.6
- Total Fat 1.0 g
- Saturated Fat 0.0 g
- Cholesterol 79.5 mg
- Sodium 290.1 mg
- Potassium 340.5 mg
- Total Carbohydrate 0.0 g
- Dietary Fiber 0.0 g
- Sugars 0.0 g
- Protein 21.0 g
- Vitamin A 26.9 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 1.8 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 0.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.0 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
1-2 Oz Swai Quarters contains 89.6 calories per serving (1 Serving (112.0g)), a moderate amount that fits easily into most daily calorie goals. Protein is the dominant macronutrient at 21.0g per serving (90.4% of calories), which supports muscle repair and satiety. With 21.0g of protein per serving (42% DV), it's an excellent source of protein for muscle maintenance and recovery.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Swai, Sodium Tripolyphosphate (to Retain Moisture)
🔬 Ingredient Analysis
Emulsifiers / Stabilisers: Sodium Tripolyphosphate
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about 1-2 Oz Swai Quarters — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of 1-2 Oz Swai Quarters contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 89.6 kcal | 4.5% |
| Total Fat | 1.0 g | 1% |
| Cholesterol | 79.5 mg | 27% |
| Sodium | 290.1 mg | 13% |
| Protein | 21.0 g | 42% ✅ |
| Vitamin A | 26.9 IU | 1% |
| Vitamin C | 1.8 mg | 2% |
| Iron | 1.0 mg | 6% |
| Potassium | 340.5 mg | 7% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
1-2 Oz Swai Quarters accounts for 4.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from protein. Protein makes up 90.4% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 89.6 calories in 1-2 Oz Swai Quarters? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 6.8 min |
| Walking: 17 minutes per mile | 15.5 min |
| Cycling (Low Intensity) | 9.8 min |
| HIIT | 8.3 min |
| Volleyball | 16.8 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: 1-2 Oz Swai Quarters
Is 1-2 Oz Swai Quarters good for weight loss?
Swai quarters are an excellent choice for weight loss, offering 21g of protein with just 90 calories per serving and virtually no fat or carbs. The high protein content keeps you feeling full while supporting metabolic function.
Is 1-2 Oz Swai Quarters good for muscle building?
These quarters provide substantial protein—21g per serving—which is essential for muscle repair and growth. Combined with the minimal fat and carbohydrate content, they're an efficient protein source for lean muscle development.
Is 1-2 Oz Swai Quarters a good snack for kids?
Swai is a mild, flaky white fish that most children find appealing, and it's boneless, making it safe and easy to eat. The simple ingredient list and high protein make it a nutritious option for growing kids.
What vitamins or minerals stand out in 1-2 Oz Swai Quarters?
Potassium is the standout mineral here at 340.5mg per serving, supporting heart health and muscle function. Iron is also present at 1mg, contributing to oxygen transport in the body.
What diets does 1-2 Oz Swai Quarters suit?
Swai quarters fit well with keto, paleo, Atkins, and other low-carb or zero-carb diets. They're also suitable for high-protein focused eating plans and work for those managing sodium intake, though the 290mg per serving is moderate.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
