🧪 Nutrition Facts
- Calories 70.1
- Total Fat 0.5 g
- Saturated Fat 0.0 g
- Cholesterol 45.2 mg
- Sodium 410.2 mg
- Potassium 0.0 mg
- Total Carbohydrate 0.0 g
- Dietary Fiber 0.0 g
- Sugars 0.0 g
- Protein 15.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 0.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 0.4 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
Swai Seafood contains 70.1 calories per serving (1 Serving (113.0g)), a moderate amount that fits easily into most daily calorie goals. Protein is the dominant macronutrient at 15.0g per serving (93.1% of calories), which supports muscle repair and satiety.
🏷️ 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 (pangasius Hypophthalmus), 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 Swai Seafood — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Swai Seafood contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 70.1 kcal | 3.5% |
| Total Fat | 0.5 g | 1% |
| Cholesterol | 45.2 mg | 15% |
| Sodium | 410.2 mg | 18% |
| Protein | 15.0 g | 30% |
| Iron | 0.4 mg | 2% |
* 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
Swai Seafood accounts for 3.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from protein. Protein makes up 93.1% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 70.1 calories in Swai Seafood? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 5.3 min |
| Walking: 17 minutes per mile | 12.1 min |
| Cycling (Low Intensity) | 7.7 min |
| HIIT | 6.5 min |
| Walking: 22 minutes per mile | 15.7 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Swai Seafood
Is Swai Seafood good for weight loss?
With just 70 calories and 15g of protein per serving, swai is an excellent choice for weight loss. The high protein content helps keep you full while the low calorie density means you can eat a satisfying portion without excess calories.
Is Swai Seafood good for muscle building?
Swai provides a solid 15g of protein per 113g serving, making it useful for muscle repair and growth. However, it's relatively lean and lacks the additional nutrients like iron that you might find in fattier fish, so consider pairing it with other iron-rich foods.
Is Swai Seafood heart-healthy?
The minimal fat content and low cholesterol make swai a heart-friendly protein choice. It's a lean white fish that fits well into heart-healthy eating patterns without the saturated fat concerns of fattier proteins.
How does Swai Seafood fit a low-sodium diet?
At 410mg of sodium per serving, swai is moderate in sodium and may be acceptable depending on your daily limit, though it's not the lowest-sodium fish option available. If you're keeping sodium intake tight, you might want to check how it fits within your total daily allowance.
What should I watch out for with Swai Seafood?
Swai is treated with sodium tripolyphosphate to retain moisture, which is a common food additive. While generally recognized as safe, this processing step is worth noting if you prefer minimally processed options.
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.
